Scientists say a simple 15-min walk could dramatically boost your health

WEB DESK: A growing body of research is strengthening a message public-health experts have been repeating for years: walking isn’t just good for you – it could actually save your life, even as short as a15-min walk.

A new study in Annals of Internal Medicine reports that people who regularly take at least one 15-minute walk are half as likely to develop heart disease in the near future compared to those who rarely walk for that long at a time. Researchers say these short, steady bouts of movement “meaningfully activate” both cardiovascular and metabolic systems, offering benefits beyond simply increasing a daily step count.

The findings build on earlier evidence showing the powerful role walking plays in longevity. One study in JAMA Internal Medicine revealed that individuals averaging 4,400 steps a day had a 41 per cent lower mortality rate than those who were less active. Another key insight: adding just 2,000 extra daily steps was linked to major reductions in the risk of heart disease and diabetes.

A sweeping meta-analysis published in Lancet Public Health, which reviewed 57 studies, found that the greatest gains come early, with benefits increasing sharply up to about 7,000 steps per day. Beyond that, improvements continue but at a slower, more incremental pace.

In other words: going from 3,000 to 5,000 steps a day brings a big payoff. Moving from 5,000 to 7,000 steps is still very helpful. After that, every additional daily step still counts, but the longevity boost becomes more modest.

For people who are mostly sedentary, experts say the first step could be the most life-changing. A single 15-minute daily walk can raise your step count and jump-start the body systems most closely tied to long-term health. The takeaway from researchers is simple: more walking is better, and a little walking all at once may be best of all.