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A new study of racially and socioeconomically diverse U.S. adults found that just 15 minutes of brisk walking a day can significantly reduce the risk of early death, especially from heart disease. The research, published in the American Journal of Preventative Medicine, followed nearly 85,000 participants for more than a decade and discovered that those who walked quickly for a short time about had a 19% lower risk of dying from any cause compared to those who didn’t walk briskly.
The takeaway is refreshingly simple: A 15-minute brisk walk—perhaps squeezed into a lunch break or an evening loop—can make a meaningful difference to your health.
Move Faster, Live Longer: The Power of Brisk Walking
How fast you walk matters more than how far you go, according to the study. Short, quick walks don’t just get your blood pumping—they’ve been linked to longer life spans, better heart health and lower risk of series illness.
This kind of simple movement matters even more for those in communities and circumstances where staying active isn’t easy. Unsafe streets, limited green space and busy schedules can make regular exercise challenging. The good news: brisk walking doesn’t need special equipment or memberships—just a few minutes and your own two feet.
How Apps Can Make It Easier
Even short walks are easy to put off—especially when life gets busy. You have a few options if you’re looking for a budget-friendly way to stay on track.
Google Fit and Apple Health both offer simple activity tracking and goal-setting features at no cost. Even a basic step counter or timer on your phone can nudge you to build the habit over time.
That said, if you prefer more structure of motivation to avoid running straight to your bed after your 9-5, here are a few personal trainer apps that offer additional support:
- Caliber: Caliber offers a library of workouts, including cardio and strength options. It lets you track progress, plan sessions and even log nutrition. It’s a great tool for anyone wanting to turn brisk walking into part of a bigger fitness routine.
- Trainwell: Trainwell connects you with certified trainers who guide your workouts remotely. The app tracks your pace, form and performance, so you know each walk contributes to your fitness goals.
- Future: Future pairs users with a personal coach who creates a tailored plan. Your coach checks in regularly, adjusts workouts to your progress and keeps you accountable, which makes it easier to maintain consistency—even on busy days.
Making It Work for You
A short, brisk walk’s most significant benefit? It fits into real life. You can break it up into a quick morning walk, a walk at lunch or a short session after dinner. Pairing these walks with a fitness app can turn a small habit into a long-term routine, helping you stick with it, measure progress and gradually improve health outcomes.
Bottom Line
It doesn’t take a gym membership or hours of free time to see health gains. Just 15 minutes of brisk walking each day can make a measurable difference in lifespan, particularly for communities facing barriers to exercise. Apps can help, but consistency matters more than the tools you use.