A new study published in the American Journal of Preventive Medicine (Elsevier, 2025) confirms that just 15 minutes of brisk walking per day can dramatically lower the risk of premature death — especially from heart disease.
atters.
The research analyzed nearly 80,000 low-income and predominantly Black adults across the southern United States, emphasizing that walking pace truly matters.
Brisk Walking = Healthier Heart and Longer Life
Participants who walked briskly for 15 minutes daily showed a 20% lower risk of death compared to those who walked slowly or irregularly.
Even several hours of slow walking couldn’t match the benefits of one short session of fast walking.
Health benefits of brisk walking:
- 🫀 Improves heart function and oxygen delivery.
- ⚖️ Regulates weight and reduces body fat.
- 💪 Lowers blood pressure and cholesterol.
- 🧠 Reduces stress and boosts endorphins.
These results are especially significant for people living in polluted or high-stress areas, where access to fitness facilities is limited. As the authors highlight: “Walking fast is one of the simplest, cheapest, and most effective ways to extend life and improve well-being.”
How to Start
- Pace: walk briskly — you should be able to talk, but not sing.
- Time: 15–30 minutes daily, even split into two sessions.
- Best time: after meals, especially after dinner.
- Setting: outdoors, in daylight or green surroundings.
Even gradual improvements in speed make a measurable difference within weeks.
Source: Daily Walking and Mortality in Racially and Socioeconomically Diverse U.S. Adults. Liu, Lili et al. American Journal of Preventive Medicine, Volume 69, Issue 4, 107738
That’s why THE HEALTH FORMULA...
That’s why The HEALTH FORMULA isn’t theory — it’s a lifestyle.
Within this protocol, movement is one of the seven pillars of health, alongside detox, nutrition, rest, supplementation, and mental balance.
Brisk walking requires no membership, no gym, no equipment — only the decision to move.
Health is not a privilege — it’s built by your daily routine!
