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If you’re looking for bloating relief or just some traditional old-fashioned cardio, the advantages of walking are undeniable. In terms of improving your health, however, the distance walked is not always the most critical factor.
According to a recent study published in the British Journal of Sports Medicine, the pace at which you walk also makes a difference. Specifically, the study found that while walking at an “average” or “normal” walking speed of two to three miles an hour was linked to a 15% lower risk of type 2 diabetes compared to “easy” or “casual” walking, both “brisk” and “striding” walking speeds had nearly double that percentage.
Walking at a speed of three to four miles an hour, for instance, was linked to a 24% lower risk of type 2 diabetes, while a “striding” pace of over four miles an hour was linked to a 39% lower risk overall.
Regardless, any walking is better than none, even if you’re walking short distances at a leisurely pace. Studies have also revealed that walking for 15 minutes a day, at least five days a week, helps enhance immunity and combat sweet cravings.
Furthermore, despite the notion that 10,000 daily steps are the “magic number” for improving well-being, recent research demonstrated that walking anywhere between 2,600 and 2,800 steps a day has significant health benefits, with around 7,000 steps reducing the risk of cardiovascular disease by more than half.
Recent research also concluded that just 20 to 25 minutes of short bursts of intense activity can help increase longevity, while a 2023 study found that climbing stairs five times a day, which adds up to approximately 50 steps, decreases the chances of cardiovascular disease by 20%.
It’s also worth noting the significant benefits of walking after eating, which can help reduce heart disease risk, regulate blood glucose levels, and even improve your sleep. Not bad!
In conclusion? Get those steps in when you can—especially after eating—and don’t be afraid to get creative with it. Your body will thank you!
Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.
Originally appeared in Glamour.
