A new study from the UK found that taking short, moderate-intensity walks can significantly improve overall health. By committing just 75 minutes a week to brisk walking, individuals can lower their risk of early death by 23%, cardiovascular disease by 17%, and cancer by seven percent.
University of Central Florida assistant professor A’Naja Newsome suggests that it’s not about taking long walks, but rather finding ways to increase the intensity. She recommends using the “talk test” to gauge speed – if you can’t hold a conversation, you’re likely at high-intensity. To boost intensity without increasing speed, she suggests wearing a weighted vest, which can be adjusted every two weeks.
The time of day also plays a role in the benefits of walking. Morning walks can improve mood, while midday walks break up sedentary periods. Evening walks can aid digestion and promote better sleep. However, it’s essential to choose the right environment for your walk. Outside walks engage more muscles than treadmill or stair-based walks, but treadmills provide better control over speed and environment. Stair masters, on the other hand, are ideal for building bone density and joint health.
Ultimately, proper footwear is crucial for walking. According to Prof. Newsome, wearing shoes designed for walking can help prevent injuries and improve overall well-being. By incorporating short, intense walks into your daily routine, you can take a significant step towards better health.
Source: https://www.wnem.com/2025/08/11/supercharging-your-walk-11-minutes-better-health