Too busy for the gym? A study suggests that just 15 minutes of fast walking daily can significantly boost health, reducing the risk of premature death by nearly 20%, comparable to 150 minutes of moderate weekly exercise.
The study, published in the American Journal of Preventive Medicine, was led by Dr. Wei Zheng of Vanderbilt University Medical Center, who followed nearly 85,000 participants, primarily low-income and Black communities, between 2002 and 2009, with follow-up surveys 16 years later.
Findings showed that participants who brisk-walked at least 15 minutes daily had almost a 20% reduction in early mortality, compared to just 4% among those who walked slowly for over three hours a day.
“Walking speed correlates strongly with outcomes. The faster you walk, the healthier you tend to be,” said Dr. Andrew Freeman, a cardiovascular prevention expert.
Brisk walking benefits include weight control, lower blood sugar and cholesterol, reduced joint pain, and stronger immunity. It also lowers risks of heart failure, arrhythmia, type 2 diabetes, and dementia.
The UK’s National Health Service says brisk walking is when you can talk but not sing. Proper posture, including standing tall, swinging arms, and nasal breathing can further enhance benefits.
“All forms of walking are good, but just 15 minutes of brisk walking daily provides the most consistent benefits,” Dr. Zheng concluded.
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