Walking briskly for 15 minutes is more effective than you think: this is how it reduces the risk of mortality.

Physical exercise is health , any activity that encourages us to move is better than sitting all day, and this seems to be something that more and more people in Spain know, as it is becoming more common to try to remain active throughout our lives, even when we only have time for a short walk .

We tend to think that it's necessary to spend hours at the gym to reap the benefits of exercise, but nothing could be further from the truth. There are simple strategies, within reach of almost everyone , that can change our lives, reducing the risk of mortality.

Walking briskly for 15 minutes reduces the risk of mortality

A study published in the American Journal of Preventive Medicine claims that brisk walking for 15 minutes a day reduces the risk of mortality . They did so after analyzing a large amount of data collected in the Southern Community Cohort Study (SCCS), which tracked the activity of some 85,000 people over the years.

Several parameters were taken into account, such as demographic and lifestyle factors, but especially those related to walking speed and time . The conclusions were clear: brisk walking, even for just 15 minutes a day, has significant health benefits and reduces the risk of mortality by 20% —better results than those who walked slowly, even for longer periods of time. The benefits were also present, but the reduction in mortality risk was smaller.

The researchers emphasized that the benefits obtained from this exercise were particularly notable on the cardiovascular level . Brisk walking is believed to improve cardiac efficiency and performance, also reducing obesity and the cardiovascular damage that can result from it or be aggravated in such cases. As with all studies of this type, there are certain external factors that can influence the results, but experts are confident that their findings are robust, both due to the system used and the length of the research (data were collected from 2002 to 2009).

Health benefits of walking

Walking is a physical activity that almost anyone can do, as all you need is the right footwear. While it's true that brisk walking has more benefits , as we've seen, walking at any speed can help us feel better and provide certain health benefits.

In addition to reducing the risk of cardiovascular disease , brisk walking strengthens bones and muscles, especially those in the legs, improving flexibility and resistance to fatigue. It strengthens the immune system, reduces the risk of developing certain diseases , such as cancer or type 2 diabetes, and improves balance and coordination.

It also provides benefits in other areas, such as reducing stress and anxiety , increasing energy levels, improving mood, improving memory, and helping us achieve better quality sleep. It can also help us lose body fat, burn calories, and lose weight (although it's not the most effective exercise for this).

References

Liu, L., Jia, G., Shrubsole, MJ, Wen, W., Andersen, SW, Sudenga, SL, & Zheng, W. (2025). Daily walking and mortality in racially and socioeconomically diverse US adults. American Journal Of Preventive Medicine , 107738. https://doi.org/10.1016/j.amepre.2025.107738

Improve your fitness by walking . (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261