A brisk 15-minute walk each day could significantly lower the risk of premature death – particularly for low-income and Black individuals – according to new research published in the American Journal of Preventive Medicine.
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Analysing data from nearly 80,000 adults across 12 southeastern states in the US, researchers found that fast-paced walking was associated with a 20 per cent reduction in all-cause mortality. The benefit was even more pronounced when it came to cardiovascular-related deaths.
Notably, the positive effect of brisk walking held true regardless of other physical activity levels, underscoring the unique health advantage of walking at a faster pace.
“While the health benefits of walking are well recognised, relatively little research has explored how walking pace impacts mortality – especially within low-income and Black or African-American communities,” explained lead researcher Dr Wei Zheng, from Vanderbilt University Medical Center.
“Our findings show that walking briskly for as little as 15 minutes daily is linked to nearly a 20 per cent reduction in overall death rates.”
In contrast, participants who reported walking slowly for more than three hours per day experienced only a modest 4 per cent reduction in mortality risk – suggesting that walking speed plays a more important role than duration.
Participants in the study self-reported how many minutes per day they spent walking at both slow and fast paces. Researchers then monitored their health outcomes over a median period of 16.7 years. Crucially, the health benefits of brisk walking remained even after accounting for other lifestyle factors such as smoking, alcohol use, and dietary habits.
Brisk walking has long been associated with a variety of cardiovascular benefits, including greater heart efficiency and reductions in common risk factors such as high blood pressure, high cholesterol and obesity. But what makes this study particularly significant is its focus on underserved populations. Fast walking, the researchers emphasised, is a low-cost, low-impact activity accessible to individuals of all ages and fitness levels – especially valuable in communities with limited access to healthcare or recreational spaces.
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Dr Lili Liu, co-author of the study, said the findings should encourage public health bodies to develop campaigns and local initiatives that promote brisk walking as a practical tool to improve long-term health.
“We need to highlight the importance of walking not just more, but faster,” said Dr Liu. “By providing education and support, we can help more people make this simple but effective change.”
He added that individuals should look to incorporate more moderate to vigorous activity into their routines – whether through brisk walking or other forms of aerobic exercise. As the research shows, even a quarter of an hour a day could make a life-saving difference.
