No time for the gym? Experts say just 15 minutes a day of this can help you live longer

As the Chinese philosopher Lao Tzu put it, “a journey of a thousand miles begins with a single step.” And according to new research, you might only need 15 of those step minutes to make a real difference to your health and longevity.

The study, published in the American Journal of Preventive Medicine, tracked almost 85,000 mostly low-income and Black participants starting in the early 2000s. They reported their exercise habits, walking pace, and overall health, then repeated the process roughly 16 years later.

How much walking do you need to live longer?

Lead author Dr. Wei Zheng of Vanderbilt University Medical Center said participants who walked quickly for at least 15 minutes a day had around a 20% lower risk of dying early than those who walked slowly, even if the slow walkers spent hours on their feet. “Fast walking as little as 15 minutes a day confirms substantiated benefits,” Zheng told reporters.

Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, who was not involved in the research, explained why brisk walking has such a strong effect. Speaking to CNN, he said it improves blood vessel function, lowers blood pressure, helps manage cholesterol, and reduces the risk of heart disease, type 2 diabetes, dementia, and certain cancers.

What counts as fast walking?

The UK’s National Health Service defines it as a pace where you can talk but not sing. Fitness coach Dana Santas, recommends standing tall, rolling your shoulders back, swinging your arms in rhythm with your steps, and breathing through your nose when possible. She says this improves oxygen delivery, supports heart health, and can help keep blood pressure in check.

Zheng emphasised that benefits were seen across all groups, even those with existing health issues. Short bursts of brisk walking can be worked into commutes, lunch breaks, or errands, without gym memberships or special equipment.

I’ll admit, I’ve often thought as I prepare for my 30-40 minute jogs that short walks “didn’t count.” Now, 15 brisk minutes feels like a health habit that’s too simple – and too effective – to skip... although maybe the positive effects are minimized if I do it on the way to a bar.

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