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If you want to live longer and healthier, experts say it’s time to pick up your walking pace. A new study published in the American Journal of Preventive Medicine reveals that walking briskly for just 15 minutes a day can reduce the risk of early death by nearly 20%.
The research analyzed data from 79,856 individuals, mostly from low-income and Black communities across 12 southeastern US states. It showed that those who engaged in fast walking benefited significantly more than those who walked slowly for longer durations. For example, walking slowly for over three hours a day only offered a modest 4% reduction in mortality risk, which was not statistically significant.
According to lead investigator Dr. Wei Zheng, “Our findings show that a brisk pace, not just the act of walking, plays a crucial role in reducing mortality,” with particularly strong protective effects against cardiovascular diseases such as heart failure and ischemic heart disease.
Brisk walking works wonders because it:
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Boosts heart efficiency by acting as an aerobic exercise, improving oxygen delivery and cardiac output.
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Helps reduce major risk factors for heart disease by managing body weight, blood pressure, and cholesterol.
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Is accessible to people of all ages and fitness levels due to its low-impact nature.
Lead author Lili Liu encourages public health initiatives to promote brisk walking, emphasizing it as an easy, effective way to incorporate more intense physical activity into daily routines.
In essence, experts agree that while slow and steady might be a phrase often repeated, a brisk pace could be the secret to a longer, healthier life.
Disclaimer: This article is based on data from a recent observational study and expert opinions. Individual health conditions vary, and before starting any new exercise routine — especially brisk walking or increased physical activity — consult with a healthcare professional to ensure it is safe and appropriate for your personal health status.
