Only a 15-minute quick walk a day can reduce your risk of early death, especially if you live in a low-income neighborhood.
That’s the discovery of a large new study from the Vanderbilt University Medical Center, which tracked nearly 80,000 adults for more than 16 years. The mortality rate of fast walking in the study was nearly 20% lower than those who did not walk briskly, even if other lifestyle factors (such as diet and smoking) were taken into account.
A quick walk will pay off – even if it is briefly exploded
The study was held on July 29 American Journal of Preventive Medicineits focus is on largely low-income, racially diverse groups – usually in groups outside of fitness research. Most participants were black and received $15,000 a year.
“This is one of the few studies that quantify the impact of daily walking on low-income and major black population mortality,” said Dr. Wei Zheng, director of the Center for Epidemiology at Vanderbilt.
The researchers used data from the Southern Community Cohort Study, an ongoing project that enrolled adults aged 40 to 79 from 12 Southeast states. Participants reported how much time they spent walking slowly while walking fast every day, as well as information about their health, habits, and background.
The main findings of the study:
- Only 15 minutes’ walk per day is associated with a 19% reduction in all-cause mortality.
- Slow walking for more than three hours a day will only reduce mortality by 4%.
- Quick walking reduces the risk of death from cardiovascular disease, the leading cause of death in the United States
- Even for those who are not physically active, the benefits of quick walking remain.
Low-cost, high-impact activities
Dr Zheng stressed that quick walking is “a low-cost and largely accessible activity” and should be promoted as a public health strategy, especially for underserved populations. In a community with gym membership or secure outdoor spaces, a quick walk offers an easy option.
“Brisk Walking provides convenient, easy to access and low impact activities that can be used to improve general health and cardiovascular health at all ages and fitness levels,” Zheng said.
The benefits seem to be the strongest for heart disease, especially ischemic heart disease and heart failure. A quick walk can improve heart function by increasing heart output and lowering blood pressure, cholesterol and body fat.
Why this study is different
Previous studies on walking and lifespan related mainly focused on high incomes, mainly on white people. The study had a population of 66%, and most participants were recruited through community health centers serving low-income communities.
Participants with walking speed were more likely to be younger and employed, but even participants with chronic diseases with diabetes or hypertension would benefit from brisk walking. The stratified analysis showed that fast walking mortality was more pronounced among nonsmokers and higher incomes, but benefits were seen in all subgroups.
What is a “fast walking”?
Participants reported rapid walking speeds such as activities such as walking, stair climbing or exercise. The pace is custom, which may introduce some variation, but the effect is consistent: those who walk faster live longer, no matter how long they sit or how many other physical exercises they do.
Limitations and future directions
The researchers noticed some warnings. Walking time was self-reported and measured only once at the beginning of the study. Over time, some participants may increase or decrease their walking habits. Furthermore, the data does not include objective measures such as step counting or gait speed.
Nevertheless, the results were convincing during the longer follow-up period, large sample sizes and strong statistical adjustments.
Going towards better health
As health care costs and cardiovascular disease rates soar, the study adds fuel to the argument that simple, consistent exercise can provide rewards for life-long extension.
A quick walk is not only for adapting. This is for the sidewalk, for anyone who has 15 minutes, and the desire to be long for a longer time.
Magazine
American Journal of Preventive Medicine
doi:10.1016/j.amepre.2025.07.009
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