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New research suggests that incorporating just 15 minutes of fast walking into your daily routine can have significant health benefits, even if you can’t make it to the gym. According to Dr. Wei Zheng, the study’s corresponding author, fast walking for a minimum of 15 minutes every day can reduce premature death by nearly 20%.
The study, which analyzed data from nearly 85,000 participants, found that walking speed is a key factor in determining health outcomes. Participants who walked quickly for at least 15 minutes a day saw a significant reduction in premature death compared to those who walked slowly for over three hours a day.
The Benefits of Walking
Walking has numerous health benefits, including:
- Managing weight and sugar intake
- Reducing the risk of cancer
- Easing joint pain
- Boosting immune function
- Lowering the risk of dementia and cognitive decline
- Improving sleep quality
- Reducing inflammation
How to Make Walking a Part of Your Routine
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health, recommends incorporating physical activity into your daily routine, such as walking or biking before work. You can also try high-intensity interval training or join a rec center to stay active.
To get the most out of your walks, focus on good walking form, including:
- Standing tall with your shoulders back
- Swinging your arms to help with balance and momentum
- Practicing conscious breathing to regulate blood pressure
Tips for Fast Walking
- Aim for a pace where you can talk but not sing
- Increase your walking pace by a couple of steps and track it with a metronome
- Incorporate short bursts of intense walking into your daily routine
By incorporating fast walking into your daily routine, you can take a significant step towards better health and well-being.
