A study compared the links between time spent walking slowly, time spent walking briskly, and the final cause of death (when applicable) over an average follow-up period of nearly 17 years. The data showed that those who spent at least 15 minutes each day brisk walking were significantly less likely to die during the study period, especially from cardiovascular disease.

The investigation analyzed the physical activity of 79,856 adults in 12 states

In recent years, it has been recognized that walking may be one of the best low-impact sports for staying fit and healthy. Now, a group of researchers led by a team from Vanderbilt University in the United States analyzed the physical activity of 79,856 adults in 12 states.

What makes this research relevant is that the results are based on a sample that includes people who are typically underrepresented in studies. That is, the study was predominantly composed of low-income and Black people, who are often more likely to live in impoverished areas and less likely to have access to safe walking spaces.

People who walk regularly have stronger limbs that are more resistant to fatigue

One of the greatest benefits of walking is the improvement in leg health, specifically in terms of flexibility and mobility. People who walk regularly have stronger limbs that are more resistant to fatigue. It’s also essential for significantly improving blood circulation in the legs.

“Our research has shown that brisk walking for just 15 minutes a day was associated with a nearly 20 percent reduction in overall mortality, while a smaller reduction in mortality was found with more than three hours of slow walking daily,” says epidemiologist Wei Zheng of Vanderbilt University. In addition to the benefits mentioned above, walking also directly impacts heart health, reducing blood pressure and the risk of cardiovascular disease. Another benefit is directly related to the prevention of diabetes.

Researchers classified slow walking as walking the dog or walking to work

Walking also strengthens bones, keeping them strong and more resistant to fractures, for example. Among the benefits of this practice is the calorie burn, as it is a very effective method for controlling weight and maintaining a healthy weight. Researchers classified slow walking as walking the dog or walking to work. For faster walking to be linked to a reduced risk of death, it had to be something like climbing stairs or brisk walking as part of an exercise routine.

Regarding walking pace, it’s recommended to dedicate at least three to four days a week to walking for periods of between thirty and sixty minutes, as advised by specialists at the University of Navarra Clinic. “While the health benefits of daily walking are well established, there is little research investigating the effects of factors such as walking pace on mortality, particularly in low-income populations and those of Black or African-American descent,” says Zheng.

Studies also show that walking is a medicine for mental health

Walking, therefore, is an exercise that in no way will have any negative effects on our bodies. And one of the reasons why researchers are so interested in promoting walking as a way to stay healthy is that it’s one of the simplest exercises available. Plus, it’s free. Furthermore, it’s an exercise that doesn’t involve any financial cost. Last but not least, studies also show that walking is a medicine for mental health. Getting outside and being in contact with external stimuli is very positive for the senses and the mind.

Many experts recommend going for a walk not only for the physical benefits, but also for the mental ones. These benefits, in many cases, are even more important. Remember that since the pandemic, psychologists have seen how mental health has become a more common topic, not only because of those who suffer from some type of disorder, but also because it is a topic that is discussed more openly in public spaces.