Think you need to spend hours at the gym to make a difference in your health? Research from the American Journal of Preventive Medicine shows that the secret to significant health benefits might be as simple as a short, brisk walk each day.
While health guidelines often recommend 150 minutes of moderate activity per week, a new study in the American Journal of Preventive Medicine found that fast walking for just 15 minutes daily could provide the same powerful benefits.
Researchers discovered that individuals who walked briskly for at least 15 minutes every day saw a nearly 20% reduction in premature death. This was a significantly better outcome than the 4% reduction seen among those who walked slowly for more than three hours each day.
You can generally tell you’re “fast walking” when you can talk but not sing. Remember to maintain good walking form by standing tall with your shoulders back and swinging your arms in opposition to your feet. If you want to take it one step further, try nasal breathing (inhaling and exhaling through your nose) to help regulate blood pressure as you walk.
In addition to the study's findings, walking at any speed offers a wide range of benefits:
Weight maintenance
Reduced body fat
Increased cardiovascular fitness
Improved endurance
Higher energy levels
Better mood, memory, and sleep
Strengthened immune system
Decreased stress
To learn more about incorporating walking into your routine, talk to your doctor and discuss what works best for you.