15 Minutes of This Exercise May Lower Mortality Risk by 19%, New Study Says

Walking is one of the simplest and most effective ways to boost overall health, as it can offer benefits like reduced mortality, improved blood sugar levels and better heart health. Studies suggest that even light walking can have a positive impact on outcomes like reducing blood pressure.

But most research on walking focuses on middle-to-high-income white populations, leaving gaps in understanding how walking impacts low-income and racial minority groups. These populations often face unique challenges, such as limited access to safe walking spaces, higher exposure to pollution and barriers to health care, all of which can contribute to higher mortality rates. 

To address the lack of research on walking in underserved communities, scientists used data from the Southern Community Cohort Study to explore how daily walking impacts overall and specific causes of mortality, and the results were published in the American Journal of Preventive Medicine.

How Was the Study Conducted?

This study enrolled about 85,000 participants aged 40 to 79 from the Southern Community Cohort Study, focusing on individuals who had not undergone cancer treatment in the year prior to joining. The SCCS is a large study focused on understanding why racial disparities exist in cancer and other chronic diseases, particularly in low-income populations. What makes this study unique is that over half of the participants reported earning less than $15,000 a year, and about two-thirds of them are Black. This diverse group offers a rare chance to examine how daily walking affects health outcomes in low-income, racially diverse populations.

At the start of the study, participants completed detailed questionnaires covering their daily walking habits, lifestyle choices and medical history. 

Participants reported how much time they spent walking each day, distinguishing between slow walking (e.g., walking the dog or light exercise) and fast walking (e.g., brisk walking or climbing stairs). They could report anywhere from 0 to 720 minutes per day, and their responses were grouped into four categories: no walking, less than 30 minutes, 30-60 minutes and more than 60 minutes. These categories align with health guidelines recommending at least 30 minutes of daily activity. The study also explored fast walking in smaller increments (e.g., 15-minute intervals).

In addition to walking, the study measured five key lifestyle factors linked to mortality: smoking, alcohol use, physical activity, sedentary behavior and diet quality. These factors were combined into a composite lifestyle score, with higher scores indicating healthier lifestyles.

The study tracked participants’ vital status and causes of death through the National Death Index until December 31, 2022. Deaths were categorized into major causes, including cardiovascular disease (CVD), cancer, other diseases and external causes like accidents. Specific types of CVD, such as heart disease and stroke, were also analyzed due to their prevalence. This comprehensive approach allowed researchers to examine how daily walking and lifestyle factors influence overall and cause-specific mortality in a diverse, low-income population.

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What Did This Study Find?

The study found that, among the studied population, fast walking was significantly linked to lower overall mortality, while slow walking showed only a slight, nonsignificant benefit. For those who walked slowly for more than three hours a day, there was a 4% lower risk of death, but this result wasn’t strong enough to be considered statistically significant. On the other hand, fast walking showed clear benefits; even just 15 minutes a day was associated with a 19% lower risk of death. 

When researchers accounted for other lifestyle factors like diet, smoking and physical activity, the benefits of fast walking remained strong, while the slight benefits of slow walking became even less noticeable. Overall, fast walking stood out as a simple and effective way to reduce the risk of death.

Additional analyses confirmed the findings, showing consistent results for the link between time spent walking (both slow and fast) and overall mortality, even when including participants who died within the first two years. Fast walking showed similar patterns of reduced risk across all specific causes of death, but the strongest benefits were seen for cardiovascular disease. People who walked fast for more than 60 minutes a day had a 20% lower risk of dying from CVD compared to those who didn’t walk at all. Within CVD, the biggest reductions in risk were seen for heart diseases, particularly ischemic heart disease and heart failure. 

Interestingly, the benefits of fast walking were independent of other physical activities, meaning fast walking provided its own unique health boost. Even for individuals who were already active, those who walked fast for more than 60 minutes a day saw additional benefits, with a 16% lower risk of death compared to those who didn’t walk fast at all. 

There are a few limitations to keep in mind when interpreting these results. First, since participants reported their own daily walking habits, some may have included other activities like climbing stairs, which could lead to some misclassification. Second, physical activity data was only collected at the start of the study, so it wasn’t possible to see how changes in activity over time might affect the results. Additionally, because this was an observational study, it’s hard to completely rule out other factors, like preexisting health conditions or unmeasured influences, that could have impacted the findings. 

How Does This Apply to Real Life?

This study highlights that walking, especially fast walking, can be a powerful tool for improving health and reducing the risk of death, even with just 15 minutes a day. For people who may not have access to gyms or structured exercise programs, walking offers an easy, low-cost way to stay active. The findings are particularly important for underserved communities, where barriers like limited access to safe walking spaces or health care can make it harder to prioritize health. 

The study also emphasizes that fast walking has unique benefits, even for those who are already active or engage in other forms of exercise. This means that adding a brisk walk to your daily routine can complement other activities and provide an extra health boost. Whether it’s a quick walk around the block, climbing stairs at work, or picking up the pace while walking the dog, these small changes can add up. The key takeaway? You don’t need fancy equipment or hours of free time; just lace up your shoes, pick up the pace and let your feet do the work for your health.

Our Expert Take

This study published in the American Journal of Prevention Medicine highlights that even small amounts of fast walking (just 15 minutes a day) can make a meaningful difference in overall health and longevity. For those whose access to gyms or safe exercise spaces may be limited, this study offers an encouraging and accessible way to improve health outcomes.

The findings also underscore the importance of making walking a part of daily life. Whether it’s a brisk walk to the store, a quick loop around the neighborhood or simply picking up the pace during your usual routine, fast walking is a simple, low-cost activity with big health payoffs. Grab your sneakers, step outside and start reaping the benefits—your heart (and the rest of your body) will thank you.