A growing body of research is showing that how you walk may matter as much as how long you walk.
A new study published in the American Journal of Preventive Medicine reveals that brisk walking, even in short daily bouts, is associated with a significantly lower risk of death from cardiovascular disease.
The findings suggest that intensity may play a larger role in protecting long-term health than simply the total time spent walking.
The research is groundbreaking not only for what it found, but also for where it focused.
Unlike many previous studies, which largely examined white, middle- to upper-income populations, this study concentrated on predominantly Black, low-income communities across the southeastern United States.
By following more than 85,000 participants over 17 years, researchers observed that those who walked briskly for just 15 minutes a day reduced their overall risk of death by nearly 20 percent.
In contrast, slow walkers needed over three hours of movement to achieve even a modest reduction.
Short, vigorous walks may provide an accessible, low-cost, and realistic way to address health disparities.
As the study’s senior author, Dr. Wei Zheng, emphasized, brisk walking is a strategy available to almost everyone, regardless of age or fitness level.
Current guidelines recommend at least 150 minutes of moderate-intensity physical activity per week, and brisk walking counts toward that goal.
While a casual stroll has benefits, it may not reach the threshold of intensity needed for heart protection.
One way to increase intensity is through interval walking, alternating between slower and faster paces, using your breath as a guide.
This simple shift can make ordinary walks more effective without requiring additional time.
Experts note that the value of brisk walking lies not only in its accessibility but also in its adaptability.
People with limited time, resources, or gym access can still reap significant benefits by walking faster on their daily routes.
Even short walks during breaks or while commuting can add up.
Dr. Sarah Eby of Harvard Medical School points out that higher-quality activity delivers greater health gains than lower-intensity exercise alone, reinforcing the idea that small adjustments in pace can bring powerful results.
Of course, not everyone has the same access to safe walking environments.
Economic constraints, work schedules, and neighborhood infrastructure can make outdoor exercise challenging.
That is why some communities are finding creative alternatives, such as indoor walking paths, community walking clubs, and workplace wellness programs that encourage short brisk walking breaks during the day.
The takeaway is clear.
Walking is one of the most common physical activities, but the way you walk can shape its impact on your health.
By picking up the pace, even for a few minutes each day, you may reduce your risk of heart disease, improve your overall fitness, and extend your life.
Sometimes the most powerful health changes come not from dramatic overhauls but from small, consistent shifts.
Choosing to walk briskly is one such change, and it may be one of the simplest yet most effective steps you can take toward better well-being.