The Impact of Walking Speed on Health Benefits: How Fast Should You Walk? - wikipidya/Various Useful Articles

The Impact of Walking Speed on Health Benefits: How Fast Should You Walk?

The Impact of Walking Speed on Health Benefits


Walking is a widely accessible form of exercise that requires no special equipment or memberships, making it an attractive choice for many individuals. However, determining the optimal walking speed for achieving health benefits has remained a question. Recent research, published in the British Journal of Sports Medicine, offers insights into this matter. Let's delve into the findings to understand the significance of walking speed in improving your health.

Categorizing Walking Speeds:

The meta-analysis included in the study examined the risk of developing type 2 diabetes among individuals who walked at different speeds. Participants either self-reported their walking speed utilized activity trackers such as Fitbits or completed timed walking tests at a clinic visit. The researchers categorized the walking speeds as follows:

1. Easy or casual walking: Less than 2 miles per hour (30:00 per mile)

2. Average or normal walking: 2-3 miles per hour (20:00-30:00 per mile), which is equivalent to the speed used by Google Maps for estimating walking travel time.

3. Fairly brisk walking: 3-4 miles per hour (15:00-20:00 per mile)

4. Brisk/striding walking: 4 miles per hour or faster (15:00 per mile)

It's important to note that individual factors, such as leg length, can influence personal walking speeds. Generally, most people find it challenging to walk faster than 4 miles per hour without transitioning into a run.

Impact on Type 2 Diabetes Risk:

The analysis revealed that individuals who walked at an average or fairly brisk pace had a lower risk of developing type 2 diabetes in the long term. The faster the walking speed, the greater the benefits observed. Brisk/striding walking was associated with a significant 39% reduction in the risk of type 2 diabetes compared to easy or casual walking. The average follow-up period for the participants was eight years.

While these results indicate the importance of walking faster than 2 miles per hour, the authors caution that the findings have a "low to moderate certainty" due to potential biases in some of the included studies. Therefore, it is advisable to interpret these results with some caution.

The Significance of Walking Speed:

Previous studies have also explored the connection between walking speed and various health outcomes. Walking more quickly has been linked to a lower incidence of dementia, strokes, cardiovascular disease, and cognitive loss. However, it remains unclear whether walking speed itself directly protects against these conditions or simply serves as an indicator of overall health.

Physical therapists conducting a 2015 review noted that walking speed reflects an individual's functional capacity and general health status. Moreover, it has been shown to predict a range of outcomes, including rehabilitation response, frailty, cognitive decline, falls, hospitalization, and mortality. Exercise is known to improve overall health and physical abilities, and walking at an appropriate speed qualifies as cardiovascular exercise. A normal walking speed of 2.5 miles per hour is considered moderate exercise, recommended for at least 150 minutes per week or around 20-30 minutes per day. Engaging in jogging or fast walking can contribute to the recommended "vigorous" exercise minutes, which count double.

Importance of Regular Exercise:

While there is no perfect measurement for the amount of exercise required for optimal health, step counting has gained popularity due to its simplicity. Using pedometers, smartwatches, or smartphones, individuals can easily track their steps. Walking speed plays a role here as well, as faster walking translates to more steps taken.

It is worth noting that the commonly mentioned goal of 10,000 steps per day may not be universally applicable. The number of steps required to improve health varies across studies and depends on how health-related outcomes are defined. Medical and fitness professionals generally advise individuals to walk as much as possible, with the understanding that walking speed tends to increase as fitness levels improve.


Determining the ideal walking speed for reaping health benefits is an ongoing area of research. The recent meta-analysis emphasizes the importance of walking at a pace faster than 2 miles per hour for reducing the risk of type 2 diabetes. However, it is crucial to consider the limitations of the study and the potential influence of overall health on walking speed. Engaging in regular exercise, including brisk walking, is beneficial for overall health and can be tailored to personal fitness levels. As we continue to explore the relationship between walking speed and health outcomes, it is evident that incorporating walking into our daily routines can contribute to improved well-being.

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