New research reveals that increasing your walking pace, even for just 15 minutes daily, significantly reduces mortality risk and enhances overall health outcomes across diverse populations.
Research has established numerous benefits of walking, including enhanced cardiovascular function, reduced blood glucose levels, weight management through energy expenditure, and increased muscle tone and function. Walking, as a form of moderate intensity exercise, offers a simple yet effective way to improve overall health status and fitness levels.
However, scientific investigations have primarily examined walking duration rather than speed. New research suggests that varying walking speeds—a technique popularized as Japanese walking (alternatively called interval walking)—may offer extra health advantages and help maximize the benefits of this physical activity.
Research published in the American Journal of Preventive Medicine, conducted by Dr. Wei Zheng, who serves as professor and leads the Vanderbilt University Epidemiology Center, investigated the impact of walking speed on health outcomes. This epidemiological study analyzed 86,000 individuals who documented their daily step count and walking habits, alongside other lifestyle factors including dietary patterns, smoking status, and alcohol consumption. The researchers monitored mortality rates over 17 years and examined the relationship between death rates and physical activity patterns.
Their analysis revealed that individuals who maintained a faster walking pace for a minimum of 15 minutes daily experienced lower mortality risks during the study timeframe compared to slower walkers. While both groups showed decreased death risks during this period, those who consistently maintained a more vigorous pace demonstrated more significant improvements in their overall health and disease prevention.
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Though these results seem logical, Zheng emphasizes that this research focused on demographics often underrepresented in exercise studies. Approximately half the participants earned below $15,000 annually, and two-thirds identified as Black. Systematic reviews have shown these populations “face elevated risks for various conditions including diabetes and hypertension,” notes Zheng—making the reduced mortality rates particularly significant, as it represents an accessible and affordable method to improve vascular health and address cardiovascular risk factors.
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Federal physical activity guidelines recommend moderate physical activity for 30 minutes on most days, but Zheng’s research indicates that even 15 minutes of daily walking provides health benefits. This finding offers encouragement to currently inactive individuals who might find starting exercise routines daunting. “Even walking for just 15 minutes daily, though below recommended exercise levels, yields positive results,” he explains. This approach to exercise prescription can be particularly beneficial for those looking to improve their cardiorespiratory fitness and overall health status.
Although findings indicated that the fastest walkers achieved the most substantial mortality reduction, Zheng emphasizes that slower walkers also gained benefits. This suggests that maintaining regular walking, even at reduced speeds, while gradually incorporating brief periods of faster-paced walking, could enhance health outcomes. While interval training has been a longtime staple in exercise programs, recent evidence indicates its effectiveness extends to walking activities as well.
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To maximize the health benefits of walking, individuals can focus on increasing their walking speed and incorporating intervals of fast-paced walking into their routine. This approach can lead to improvements in heart rate variability, insulin sensitivity, and glucose metabolism. Additionally, walking at a faster pace can enhance oxygen delivery to muscles, contributing to better musculoskeletal health and overall physical performance.
Moreover, the benefits of walking extend beyond physical health. Recent studies have shown that regular walking can also promote brain health and provide neuroprotective effects. This makes walking an excellent form of exercise for holistic health improvement, addressing both physical and cognitive well-being.
In conclusion, while any amount of walking is beneficial for health, incorporating periods of faster-paced walking and gradually increasing overall walking speed can significantly enhance the health benefits. Whether you’re looking to improve your cardiovascular health, manage weight, or boost your overall fitness levels, walking provides an accessible and effective means to achieve these goals. By paying attention to your walking pace and gradually increasing your speed, you can maximize the health benefits of this simple yet powerful form of exercise.
Source:
Alice Park (July 29, 2025). How to Maximize the Health Benefits of Walking. The Times. https://time.com/7306018/maximize-health-benefits-walking/
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