New research suggests that walking faster could help you live longer.
People who walk at a brisk or moderate pace have a lower risk of premature death, from any cause and from heart disease in particular, than those who walk more slowly. On average, walking 3 to 4.5 miles/hr (5-7.2km/hr) on a level surface is considered moderate to brisk walking. But the ideal pace depends on factors such as your fitness level and leg length, and whether the ground you’re walking on is flat or inclined. Walk fast enough that you’re slightly out of breath and sweaty, and you’ll be in the “moderate to brisk” zone.
If you’re just beginning a walking routine, start with a manageable amount of time, even five or ten minutes and try to do it 2-3 times per day. (Check with your doctor first if you have a chronic health condition). Progress up to 30 minutes five days a week and make it social and enjoyable for lasting benefits.
Source: Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts.