Take a STEP toward better health

At this point, you already know that regular movement is critical to good health.

But in my quest to make good health attainable for anyone… at any age or fitness level

I’m excited to share the results of this feel-good study.

Because it really puts YOU in control of ROBUST health benefits.

Add some speed

Walking is a simple, FREE form of exercise that you can take advantage of anytime, anywhere. Plus, it benefits physical, social, and mental health in many ways.

In fact, clinical trials show that walking supports heart health and protects against premature or all-cause mortality. It also boosts mood and provides a unique avenue for socialization, among other things.

But—what type of walking are we talking about? Is it a stroll down Fifth Avenue, or a brisk walk in the park?

Well, that’s exactly what a new report set out to explore.

Researchers categorized walking speeds into the following four categories:

  • Easy/casual: less than 2 mph, or 3.2 km/h
  • Average/normal: 2-3 mph, or 3.2-4.8 km/h
  • Fairly brisk: 3-4 mph, or 4.8 km/h
  • Very brisk: more than 4 mph, or 6.4 km/h

Turns out, a faster walking pace may have more favorable health advantages than a slow one…

Stroke and diabetes

Results revealed that those in the fastest-walking category slashed their risk for stroke by 44 percent, compared to slower walkers. That risk continued to drop by 13 percent for every 1 km/h increase in baseline walking pace.

And that’s not all…

Walking was also associated with a 15 percent lower risk of developing Type 2 diabetes. Protection grew to a 24 percent reduced risk when walking pace increased to the “fairly brisk” category.

There you have it: The protection attached to this simple, carefree activity is quite robust!

So, walk as much as possible and, if you’re able, pick up the pace a bit.

Try walking a dog, walk around the mall, or along the coastline. Just find something that’s enjoyable to you… and keep doing it.


“Walking Fast May Help Prevent Type 2 Diabetes.” Medscape, 12/22/2023. (medscape.com/viewarticle/walking-fast-may-help-prevent-type-2-diabetes-2023a1000wey)