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Can walking boost longevity? Is a brisk pace better than a stroll? New study

Brisk walking provides health benefits, even if you're short on time

By Steph Green Published October 9, 2025

Two people walking on the street in Luxe — Courtesy of Luxe / Luxe Collection Lifestyle

I covered previous research on how a 10-minute brisk walk and meditation improved mood. Those who managed 2.5 hours of brisk walking per week lowered the risk of depression by 25%. Before I read the research, I knew my mood improved whenever I stepped outside for a walk in nature. The good news is that even micro walks provide benefits.

A new study concluded that just 15 minutes of daily brisk walking can have a significant positive impact on your health and longevity. Here are the results.

The study

In a new study published in the American Journal of Preventive Medicine, scientists analyzed the data of 79,856 participants in the Southern Community Cohort Study. The goal was to assess the impact of walking speed on diverse populations.

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The walking data was self-reported with baseline reports on walking. The study had limitations, such as the lack of consideration of changes in physical activity over time.

The results

Walking provided health benefits regardless of overall leisure time and physical activity. Here are the results:

Short bursts of brisk daily walking were associated with a 20% reduction in mortality. Fast walking reduced the risk of premature mortality from all causes, especially from heart disease.
Walking at a slower pace for more than three hours a day was linked to a 4% drop in mortality.
Walking at a quicker pace provided health benefits more quickly compared to a slower pace.

The researchers pointed out how walking enhances heart functioning and reduces high blood pressure and the risks that come along with obesity.

It’s time for a stroll or a brisk walk

This study contributes to the growing body of research on the health benefits of walking, particularly in relation to heart health and longevity. You’ll still get benefits with a more casual, relaxed stroll, but those benefits might be more pronounced and arrive more quickly with brisk walking.

I dived into a study on walking with encouraging results showing that blood sugar levels rose and fell more gradually in those who took a short walk after eating compared to those who just stood still or remained sitting. The ‘walking’ group also had more stable insulin levels. I covered another study revealing that a brief moderate-intensity, 10-minute walk could reduce blood pressure. All this research has certainly inspired and motivated me to get walking.

Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…

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