Researchers suggest that incorporating at least 15 minutes of fast walking into daily routines can provide substantial health benefits. A study published in the American Journal of Preventative Medicine found that participants who walked fast for 15 minutes or more per day experienced a nearly 20% reduction in premature death, compared to those who walked slowly for over three hours a day.
Fast walking has been linked to improved cardiovascular health, reduced risk of cancer, and lower cholesterol levels. It can also boost immune function, reduce inflammation, and promote better sleep. Experts agree that even short periods of fast walking can have positive effects on overall health, as long as it’s done consistently.
To determine if you’re fast walking, try inhaling for two steps and exhaling for one step while tracking your pace with a metronome. Alternatively, gauge your speed by seeing how far you can walk before being able to talk but not sing. With these simple tips, incorporating fast walking into daily routines can be an effective way to improve overall health and wellbeing.
Source: https://edition.cnn.com/2025/08/11/health/walking-fast-benefits-study-wellness