Research suggests that walking quickly for just 15 minutes a day could slash the risk of suffering heart disease by up to almost 20 percent.
If you’ve ever felt guilty for not hitting 10,000 steps a day, here’s some good news — it’s not just about how much you walk, but how fast you walk that really matters.
A new study from U.S. researchers has found that just 15 minutes of brisk walking a day could cut your risk of dying early by nearly 20%. That’s a pretty big payoff for a small daily habit.
Why Speed Matters More Than Steps
Researchers looked at health data from more than 79,000 adults living in low-income areas. They found that people who walked quickly for a short time each day had better heart health than those who walked slowly for longer, even when total exercise time was the same.
In fact, fast walkers saw a significant drop in death risk, especially from heart disease — a condition responsible for thousands of early deaths every year.
To put it in perspective, in the UK alone, around 420 working-age people die from heart disease each week, which adds up to nearly 22,000 deaths a year.
What Counts as a “Fast Walk”?
The study, published in the American Journal of Preventive Medicine, separated slow walking (like strolling with your dog or walking around at work) from brisk walking (like climbing stairs or walking with purpose).
Fast walking was linked to a boost in heart efficiency, lower obesity rates, and even better VO2 max — a measure of how well your body uses oxygen during exercise. Higher VO2 max means better overall fitness and a stronger heart.
A Simple Tip That’s Free and Easy
Lead researcher Professor Wei Zeng emphasized how powerful brisk walking can be. “It’s low-impact, accessible, and can benefit people of all ages and fitness levels,” he said.
His team, including Professor Lili Liu, is now encouraging health officials to promote fast walking — especially in underserved communities where access to gyms or healthcare might be limited.
They also stress the importance of safe walking spaces, so more people feel comfortable making fast walking a daily routine.
Bottom Line:
A 15-minute brisk walk each day is one of the simplest, cheapest, and most effective ways to protect your heart and boost your chances of living longer — no gym membership required.
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