The Power of Pace: How Faster Walking Boosts Health

Walking is well-known for its impressive health benefits, from improving heart health to lowering blood sugar, supporting weight loss, and enhancing muscle tone.

But while much of the focus has been on how long people walk, recent studies suggest that how fast you walk might matter just as much—or even more.

Read Also: 7,000 Steps a Day: A Realistic Path to Better Health

The Impact of Walking Pace

A study published in the American Journal of Preventive Medicine explored the relationship between walking pace and health outcomes.

Led by Dr. Wei Zheng, professor and director of the Vanderbilt University Epidemiology Center, the research tracked 86,000 participants over 17 years.

These individuals provided details about their daily walking habits alongside information about their diet, smoking, and alcohol consumption.

The results were striking. People who walked briskly for at least 15 minutes each day had a significantly lower risk of death during the study period compared to those who walked at a slower pace.

While both groups saw health benefits, the improvements were especially pronounced among the faster walkers.

Insights Into Accessibility

What makes the findings from this study particularly important is the focus on diverse demographics often underrepresented in exercise research.

About half of the participants had an annual income of less than $15,000, and two-thirds were Black—groups that face higher risks of chronic diseases like diabetes and hypertension.

The study's results underscore that walking briskly, even for short intervals, is a low-cost, accessible way to improve health outcomes for everyone.

Small Steps, Big Benefits

According to Dr. Zheng, the government’s current recommendation of at least 30 minutes of moderate exercise on most days is ideal.

However, his research reveals that even walking just 15 minutes a day provides measurable benefits.

For those who are sedentary or find it difficult to commit to regular exercise, this is encouraging news.

“If you walk just 15 minutes a day, which is below the recommended level [of exercise], you still benefit,” says Zheng.

Faster walking, though, offers even greater benefits. The study found that the brisker the pace, the higher the reduction in mortality risk.

And for those unsure about starting with high intensity, Zheng noted that even slower-paced walking is beneficial.

By gradually introducing brief bursts of faster-paced walking—a strategy known as interval training—walkers can amplify their health benefits over time.

Read Also: Japanese Walking: The Interval Workout Revolution

The Case for Interval Walking

Interval walking, alternating between faster and slower paces, has long been part of structured exercise regimens.

This study highlights how it can also apply to walking as an everyday activity. Simply incorporating a few minutes of brisk walking into a normal routine can lead to significant health improvements, proving that small changes can truly go a long way.

Takeaways

Walking at any pace is good for your health, but picking up the pace—if only for a few minutes each day—can bring even greater rewards.

Whether you’re just starting your fitness routine or looking for ways to enhance your current efforts, focusing on speed as well as time could help you achieve your health goals more effectively.

Remember, every step counts. And if you’re ready to take your walking to the next level, adding intervals of brisk walking may be one of the simplest and most impactful changes you can make.

Source: time

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.