The Best Free Health Habit: Just 15 Minutes of This Daily Can Dramatically Cut Mortality Risk

Walking Briskly for 15 Minutes a Day Lowers Mortality by 20%
Little Effect from Slow Walking... Speed is Key
"Brisk Walking is a Low-Cost, High-Efficiency Health Strategy"
Significant Drop in Cardiovascular Mortality, the Leading Cause of Death

According to a recent study, walking briskly for just 15 minutes a day can reduce the risk of death from all causes by nearly 20% over the long term, while slow walking?even for up to three hours?offers little to no reduction in mortality risk. In other words, even short periods of brisk walking that stimulate the body are far more beneficial for long-term health.

Reference photo to aid understanding of the article. Pexels

On July 30, Yonhap News reported, citing the American Journal of Preventive Medicine, "A research team led by Professor Wei Zheng at Vanderbilt University tracked the walking speed, duration, and mortality risk of over 79,000 adults living in the southeastern United States for 16 years and found these results."

For this study, the research team used data from 79,856 participants in the Southern Community Cohort Study, which included residents aged 40 to 79 from 12 southeastern U.S. states between 2002 and 2009. The data included average daily walking time and speed, demographic characteristics, and other factors, and the participants were followed for an average of 16.7 years to monitor causes of death.

Walking speed was classified as "slow walking" for activities such as daily routines and walking pets, and "brisk walking" for activities such as climbing stairs, fast walking, and exercise. Walking duration was divided into 0 minutes, less than 30 minutes, 30?60 minutes, and more than 60 minutes. The brisk walking group was further divided into less than 15 minutes, 15?30 minutes, and 60 minutes, while the slow walking group was subdivided into less than 30 minutes, 30?60 minutes, 60?180 minutes, and more than 180 minutes. Among the participants, 66% were Black, 30% were White, and 4% were of other races; more than 54% had an annual income below $15,000, classifying them as low-income. During the follow-up period, 26,862 participants died.

The analysis showed that walking briskly for even just 15 minutes a day reduced overall mortality by 19%. In contrast, slow walking for more than three hours reduced mortality risk by only 4%, and less than three hours by just 1?2%, which was not statistically significant. Professor Zheng stated, "This study clearly demonstrates the health benefits of brisk walking, which is low-cost and easily accessible," adding, "It provides a basis for encouraging brisk walking as a strategy to improve health in all communities."

Brisk Walking Significantly Reduces Cardiovascular Mortality Risk

Brisk walking was also found to significantly reduce deaths from cardiovascular disease, the leading cause of death in the United States. Individuals who walked briskly for more than 60 minutes a day had a 27% lower risk of dying from cardiovascular disease compared to those who did not walk. The research team explained that brisk walking may improve the efficiency and contractile function of the heart, and reduce cardiovascular risk factors such as obesity, hypertension, and hyperlipidemia, thereby lowering cardiovascular mortality rates.

This study not only demonstrates the effects of exercise but also provides important implications for addressing health disparities among socioeconomically vulnerable populations. Professor Zheng emphasized, "Brisk walking is an exercise that anyone can easily do for cardiovascular and overall health, regardless of age or fitness level," and suggested that encouraging brisk walking could be a strategy to reduce health disparities among low socioeconomic groups.