NASHVILLE — New research suggests that incorporating a minimum of 15 minutes of brisk walking into a daily routine can provide substantial health benefits, including a significant reduction in the risk of premature death. The findings, published in the American Journal of Preventative Medicine, offer a practical and accessible approach to achieving fitness goals, particularly for individuals with limited time for more intense workouts.
The study, led by Dr. Wei Zheng, director of the Vanderbilt Epidemiology Center, examined the exercise habits of nearly 85,000 participants over a period of 16 years. Participants, a group that was primarily low-income and Black, completed a comprehensive questionnaire about their exercise habits, including their average workout time and walking speed, from 2002 to 2009. Researchers then analyzed the data in 2023, drawing a clear correlation between walking pace and long-term health outcomes.
“We’ve actually known for quite a long time that walking speed correlates with outcomes, meaning the faster you walk, the better you do,” said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, who was not involved in the study. “And it certainly makes sense, because you can imagine, somebody who’s in really bad shape is probably not going to be able to walk very quickly.”
The study’s most striking finding was the comparison between fast walkers and slow walkers. Participants who engaged in at least 15 minutes of brisk walking each day saw a nearly 20% reduction in premature death compared with only a 4% reduction among those who walked slowly for more than three hours a day. This finding supports the long-held belief among health professionals that intensity, not just duration, is a critical factor in achieving cardiovascular and overall health benefits.
Beyond longevity, the research reinforces the numerous health advantages of walking. Regular physical activity, such as walking, is known to help manage weight, regulate sugar intake, reduce the risk of various forms of cancer, and ease joint pain. It also plays a vital role in boosting immune function and improving mental well-being. According to health experts, consistent exercise allows blood vessels to relax and dilate more effectively, lowers cholesterol levels, and can significantly reduce inflammation, which is beneficial for brain health.
Recent research has also linked daily walking to a lower risk of dementia and cognitive decline, particularly in individuals predisposed to developing Alzheimer’s disease. The Piedmont Medical Center in South Carolina notes that regular physical activity improves brain structure, promotes better sleep, and reduces systemic inflammation.
The study’s author, Dr. Zheng, emphasized that any form of exercise provides benefits, but the findings highlight the remarkable impact of brisk walking. “I want to emphasize that these exercises, no matter slow or fast, all confirm some benefit,” he said. “But what we find is that fast walking as little as 15 minutes a day confirms substantiated benefits.”
Brisk walking has been specifically associated with a decreased risk of heart failure, arrhythmias, and Type 2 diabetes. Dr. Freeman explained that exercise has a profound effect on blood pressure, which is a major risk factor for cardiac events. He noted that regular exercise can significantly lower blood pressure, which is “a super potent and exponential risk factor.”
To ensure you’re getting the most out of a brisk walk, health professionals offer several tips. The United Kingdom’s National Health Service suggests a simple way to gauge your pace: you are walking briskly if you can talk but are unable to sing. Other strategies to increase your walking pace include using a metronome to keep a consistent rhythm, as suggested by a July study.
Dr. Freeman advises people to “weave” exercise into their daily routine. He suggests a brisk walk, bike ride, or swim before work. He recommends finding a safe environment, such as a recreation center or a local park, to make physical activity a consistent habit.
Proper walking form is also essential for maximizing benefits and preventing injuries. Experts recommend standing tall with shoulders back and engaging in a coordinated arm swing that opposes your foot movement. According to Dana Santas, a certified strength and conditioning specialist and mind-body coach, walking is a full-body movement, and proper arm swing is crucial for balance and mechanics.
Additionally, practicing conscious breathing—inhaling through the nose and exhaling through the mouth—during exercise can help regulate blood pressure and prevent hypertension. This simple technique, combined with proper form and a brisk pace, can transform a daily walk into a powerful tool for improving overall health and longevity.