Brisk walking is a form of walking done at a faster pace than normal usually around 5–6 km/h. It's considered a moderate-intensity aerobic exercise that gets your heart pumping, improves blood circulation, and engages multiple muscle groups without putting excessive strain on the joints. Regular brisk walking can help maintain a healthy weight, lower blood pressure, improve cardiovascular fitness, strengthen bones, and even boost mood by releasing feel-good endorphins. Since it's low-impact and accessible to most people, it's one of the simplest yet most effective ways to improve overall health and fitness.
It can also help you live longer because it supports heart health, improves lung function, enhances metabolism, and reduces the risk of chronic diseases like diabetes, hypertension, and certain cancers. Studies show that even 30 minutes of brisk walking most days can lower inflammation, improve insulin sensitivity, and strengthen the immune system, all of which contribute to a healthier, more resilient body as you age. It also boosts mental well-being, reducing stress and depression, which are linked to longevity. In short, this simple habit acts like a natural “health insurance,” helping your body stay strong and active for more years. Keep reading as we share a list of ways in which brisk walking can help you live longer.
Here are 10 ways brisk walking can help you live longer
1. Strengthens heart health
Brisk walking raises your heart rate, improving blood flow and oxygen delivery throughout the body. Over time, it helps lower LDL (“bad”) cholesterol, increases HDL (“good”) cholesterol, and reduces the risk of heart disease which is one of the leading causes of premature death. A healthier heart means your body can function more efficiently for many years.
2. Controls blood pressure
Walking at a brisk pace helps blood vessels stay flexible and reduces arterial stiffness, which can lower high blood pressure. Since uncontrolled hypertension is a major risk factor for strokes and heart attacks, keeping it in check directly contributes to a longer, healthier life.
3. Improves blood sugar regulation
Brisk walking improves the way your muscles use glucose for energy, enhancing insulin sensitivity. This lowers the risk of type 2 diabetes and helps those already diagnosed to manage their condition better, preventing long-term complications that can shorten life expectancy.
4. Reduces inflammation
Chronic inflammation is linked to diseases like cancer, Alzheimer's, and heart disease. Brisk walking promotes better circulation and reduces inflammatory markers in the body, lowering the chances of developing these life-shortening conditions.
5. Boosts lung capacity
A faster walking pace requires deeper and more efficient breathing, which strengthens respiratory muscles and improves oxygen exchange in the lungs. Better lung function means your body can supply vital organs with the oxygen they need to function well over a lifetime.
6. Helps maintain a healthy weight
Carrying excess weight strains the heart, joints, and metabolism. Brisk walking burns calories, supports fat loss, and helps maintain muscle mass. This balance reduces obesity-related risks such as heart disease, fatty liver, and sleep apnea, all of which can affect longevity.
7. Supports brain health
Walking briskly increases blood flow to the brain, delivering oxygen and nutrients that protect against cognitive decline. Regular walkers have a lower risk of dementia, memory loss, and depression which helps preserve mental sharpness well into old age.
8. Strengthens bones and muscles
The repetitive, weight-bearing nature of walking strengthens bones, reducing osteoporosis risk. Stronger bones and muscles lower the chance of falls and fractures, which are a major cause of disability and mortality in older adults.
9. Reduces stress and improves mood
Walking outdoors, especially in nature, helps reduce cortisol (the stress hormone) and boosts endorphin levels. Chronic stress can weaken immunity and accelerate aging, so this natural mood boost indirectly supports a longer life.
10. Improves sleep quality
Brisk walking can help regulate your circadian rhythm, making it easier to fall asleep and stay asleep. Good-quality rest supports cell repair, hormone balance, and immune function which are factors that are crucial for long-term health and longevity.
Add brisk walking to your workout routine today to liver longer.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
