I’ve given up running – walking has all the same benefits, from lowering cancer risk to beating depression, and my recent health MOT is the proof
“Where’s the fire?” I catch someone saying as I hurry past them. As a perpetually fast walker, I often hear this. I can’t help it; I’ve always been someone who would rather stride purposely than amble. I never thought my walking speed could have a tangible impact on my physical health – until my GP told me my speedy strolls had given me the resting heart rate of an athlete, and may be the key to living longer.
I had delayed the over-40s health MOT offered by the NHS for three years, because I was sure that the cardiovascular check would reveal damage from years of mistreating my body. I don’t drink and gave up coffee this year, but I used both heavily in the past. Until my 30s, my diet mainly consisted of ultra-processed foods, and my BMI was teetering on the brink of ‘obese.’ Now, at 43, I was at a healthy weight thanks to vast improvements in my diet, which is largely plant-based. But the only workout I did was walking, for a minimum of an hour a day, which surely didn’t count as ‘proper’ exercise.
So, I was surprised to find that all my blood tests came back within a healthy range, and my resting heart rate was 56 beats per minute (an average adult range is 60 to 100 bpm). I told the GP that all I did was walk, and I showed him some of the health data from my phone, which indicated that my heart rate returned to normal within five minutes of finishing a brisk walk, apparently a great indicator of fitness. He said I should add some strength training to my routine, but to “keep doing what you’re doing.”
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You’d think that, as a fast walker – my average pace is 5mph – running would be something I could easily transition to. But I’ve never been able to make it further than 5km without injuring myself. In 2022, I managed a 24-mile charity walk in five and a half hours, with not even a blister, but the following year, when I started Couch to 5K (for the fourth time), I twisted my ankle during the second run. That’s when I decided to stop trying to be a runner.
My bursts of speed walking are a way to decompress and relieve tension. I can feel the stress leave my body when I pick up my speed. I am lucky enough to live next to a 45-acre park. In the summer, I will start my day by taking my dog for a walk there before starting work. In the darker months, we switch our big walk to the afternoon to ensure we maximise our outdoor exercise during daylight hours. I tend to stick to familiar routes, but I often add hills to increase the intensity.
I am a carer for my elderly father, and walking is one of the ways I practice self-care. It’s a non-negotiable part of my day, regardless of the weather, and it’s a chance to connect with nature and get out of my own head. I’m glad to know that the benefits are positively impacting my physical health as well.
Indeed, amid the modern obsession with running, I fear that walking is overlooked – even though many experts say it’s the closest thing to a perfect exercise. And after a long and ongoing debate over how many steps a day are optimal, more studies are now focusing on pace rather than distance.
A recent study, drawing on data from nearly 80,000 participants, found that brisk walking, for as little as 15 minutes a day, was linked to a 20 per cent reduction in all-cause mortality. The effect was particularly strong for cardiovascular-related deaths and was independent of other forms of physical activity, highlighting the unique benefit of a brisk pace on heart health.
Daily brisk walking has been shown to improve longevity by: decreasing the risk of heart; disease; improving cardiovascular health; lowering the risk of developing type 2 diabetes; aiding in weight loss; decreasing body fat; lowering blood pressure; improving cognition and lowering the risk of dementia; having a positive effect on sleep duration and quality; reducing the risk of depression and improving mood.
Your walking speed is a key indicator of how long you’ll live, as studies have shown that gait speed is a significant predictor of life expectancy in older adults.
Researchers who studied the results of nine studies, which collectively tracked more than 34,000 adults aged 65 years or older, aged between six and 21 years, found that gait speed was significantly associated with lifespan. Men with the slowest walking speeds at age 75 had a 19 per cent chance of living for 10 years, compared to men with the fastest walking speeds who had an 87 per cent chance of survival. The researchers hypothesised that as walking places demands on the heart, lungs, circulatory, nervous and musculoskeletal systems, slowing gait may reflect damage to these organs.
A 2009 study also found that even amongst healthy adults aged over 65, participants with low walking speed had about a threefold increased risk of cardiovascular death compared with participants who walked faster.
Walking vs running – which is better for your body?
The benefits of running are undeniable – large studies have shown regular vigorous exercise is one of the best things you can do to lower your risk of diseases and keep a healthy weight. But walking’s benefits have been shown to be comparable – it’s just that running is more time-efficient. One study of more than 400,000 people in Taiwan, from 2011, concluded that 15 minutes a day of moderate exercise – such as fast walking – reduced the risk of death by 10 per cent. The same effect could be gained by 5 minutes of running.
Personal trainer and hiking coach Liz Marsland at LM Fit says walking has some distinct advantages.
Marsland says: “Walking is low-impact, putting much less stress on your joints, knees, and hips. This makes it sustainable long-term and suitable for people with joint issues, arthritis, or those recovering from injuries. Since it’s gentler, you’re far less likely to develop overuse injuries like shin splints, stress fractures, or knee issues that are common with running.”
Because walking is less physically demanding, Marsland says you can do it daily without needing recovery days, and it doesn’t leave you exhausted. It’s also easier to incorporate into daily life. And, while running burns more calories per minute, walking allows you to exercise longer and still burn a significant number of calories overall.
You can’t ignore the mental health benefits either, as Marsland says: “Walking, especially in nature, is excellent for stress reduction and mental clarity without the intensity that can sometimes feel overwhelming with running.
Marsland says: “Even modest increases in your walking speed can provide health benefits. You don’t need to power-walk everywhere, but incorporating some brisk walking into your routine is one of the simplest longevity habits you can adopt.”
How to build up your walking pace
Personal trainer Emma McCaffrey says brisk walking looks different for everyone. For many, it’s walking at a pace of 4 to 4.5 miles per hour, or the equivalent of a 13-to 15-minute mile. However, McCaffrey says the most important thing is that the pace feels like it’s a moderate intensity for you.
“A truly brisk walk – the level needed for significant health benefits – is where you feel slightly breathless and can speak in sentences, but not sing,” she says.
If you want to quicken your walking pace, she advises first establishing a baseline by timing yourself walking a set distance, such as 1km, at your normal pace. Record how long it takes you. Then, build up speed by using an interval training method – start with a 5-minute warm-up, then alternate fast bursts (30–60 seconds, as quick as you can while maintaining form) with recovery walking (1–2 minutes at a moderate pace). Finish with a 5-minute cool-down. Over time, increase the duration of the fast bursts and/or shorten the recovery time.
How to find the right technique for brisk walking
To make sure your walking workout is not only effective, but also lowers your chance of injury, McCaffrey says you should focus on these technique points:
Posture – Stand tall with your head up, eyes forward, and shoulders relaxed. Lightly engage your core.
Arm swing – Bend your elbows to a 90-degree angle. Pump your arms from front to back, keeping them close to your body. Speeding up your arm swing naturally speeds up your legs.
Stride – Focus on taking shorter, quicker steps (high cadence), rather than over-striding by reaching out with your front foot.
Foot roll – Land on your heel, roll smoothly through the midfoot, and use a strong push-off from your toes to propel yourself forward.b
Four ways to turn your walk into a workout
Once you are comfortable with a brisk pace, there are several ways to add intensity and enhance the fitness benefits.
- Walk uphill to burn twice the calories: When going uphill, your calves, in particular, work harder than usual because of the angle your foot and ankle take with each step. McCaffrey suggests using hills as a natural form of interval training, as adding inclines to your regular walks not only breaks up the boredom but also helps push your heart rate into the fat-burning zone. McCaffrey says walking uphill burns almost twice as many calories as walking on flat ground, depending on the incline.
- Add weight: McCaffrey advises using a weighted vest (starting with 5-10% of your body weight) to increase calorie burn and resistance without affecting your natural walking gait as much as ankle or hand weights might.
- Vary the terrain: Try switching to surfaces like sand, grass, or gravel, as McCaffrey says these require more energy for stabilisation, making your muscles work harder.
- Incorporate strength breaks: McCaffrey suggests stopping every few minutes to perform bodyweight exercises, such as squats or lunges, to help maintain strength. This turns your walk into a complete, full-body conditioning session.