Walking is one of the simplest and most accessible ways to stay healthy. Now, a new study has confirmed that even a small amount of fast walking each day can help people live longer—especially those in underserved communities.
The research looked at nearly 80,000 people from mostly low-income and Black communities across 12 southeastern U.S. states. It found that walking at a faster pace offers strong health benefits, including a lower risk of dying from heart disease.
The study was published in the American Journal of Preventive Medicine. It used data from the Southern Community Cohort Study, a large health project that tracks people’s lifestyles and health outcomes over time.
This new analysis focused on walking habits and involved participants who had limited access to healthcare, safe neighborhoods, and other health resources.
Researchers asked people how much time they spent each day walking slowly (like at work, walking the dog, or running errands) and walking fast (such as brisk walking or climbing stairs). They then checked death records to see how walking habits were related to mortality.
Lead researcher Dr. Wei Zheng from Vanderbilt University explained that while walking is already known to be good for health, this study dug deeper into how walking speed affects health. The results were eye-opening.
Just 15 minutes of fast walking a day was linked to nearly 20% lower risk of death from all causes. By contrast, walking slowly for over three hours a day was linked to only a small benefit. This shows that walking faster—even for a shorter time—can make a bigger difference than walking slowly for longer.
Fast walking was especially helpful for preventing deaths related to heart disease. It improves heart function by increasing oxygen flow and making the heart pump more efficiently.
It also helps control weight and lowers risks like high blood pressure and high cholesterol. Plus, fast walking is free, easy to do, and suitable for most people, regardless of age or fitness level.
The benefits of fast walking were found regardless of whether people were already doing other types of exercise. Even those who already did some physical activity gained more health benefits by adding fast walking to their daily routine.
Many people in low-income communities face extra challenges. These include fewer safe places to exercise, less access to good food, and higher rates of smoking and drinking. They also often lack health insurance or regular medical care.
All of these issues can lead to shorter lifespans and worse health. This study shows that encouraging fast walking could be a simple and effective way to reduce some of these risks.
Co-author Lili Liu says public health efforts should promote fast walking as a practical step toward better health. Programs that help people walk more briskly—like community walking groups or health campaigns—can make a real difference, especially in neighborhoods where people face more barriers to good health.
In short, fast walking is not just good exercise. It’s a powerful tool for saving lives, especially for people who need affordable, accessible ways to stay healthy. Even if you don’t have a gym membership or much free time, a daily brisk walk could be one of the best things you can do for your heart and your future.
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The study is published in the American Journal of Preventive Medicine.
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