New research suggests that walking faster could help you live longer. Researchers determined that people who walk at a brisk or moderate pace have a lower risk of premature death, from any cause and from heart disease in particular, than those who walk more slowly. On average, walking 3 to 4.5 miles per hour on a level surface is considered moderate to brisk walking. But the ideal pace depends on factors such as your fitness level and leg length, and whether the ground you’re walking on is hilly or flat. Walk fast enough that you’re slightly out of breath and sweaty, and you’ll be in the “moderate to brisk” zone. If you’re just beginning a walking routine, start with a manageable amount of time, even five or ten minutes. (Talk with your doctor first if you have a chronic health condition.) Work up to 30 minutes five days a week and then 10,000 steps every day, no excuses, and make it fun and hold yourself accountable by meeting up with a friend or neighbor.
Source: Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts.
“ A vigorous five mile walk will do more good for a healthy but otherwise unhappy adult than than all the medicine and psychology in the world.” Dr. Paul D. White