Research
Energy balance
Brisk walking (>=1.5 m/s) is a form of moderate intensity physical activity that improves fitness, reduces body fat, lowers blood pressure, increases HDL, and reduces fracture risk.
Walk at a pace of at least 1.5 meters per second (about 3.3 mph) for 30 minutes, 5 days a week. You should be slightly out of breath. This improves heart health, lowers blood pressure, and helps manage weight.
GoodSupportsHIGH confidence
Brisk walking (>=1.5 m/s) has been shown to increase fitness, reduce body fat (cf. Bond Brill et al. 2002; Slentz et al. 2005), lower blood pressure (cf. Bond Brill et al. 2002; Dunn et al. 1999), increase high-density lipoprotein (cf. Bond Brill et al. 2002; Fogelholm et al. 2000; Kelly et al. 2005), and reduce risks of bone fracture (cf. Feskanich et al. 2002).
Why this rating
Supported by multiple cited studies (Bond Brill, Slentz, Dunn, etc.).
Source
Physical Activity and Public Health
William L. Haskell et al. · Circulation · 2007
DOI 10.1161/circulationaha.107.185649
book_chapterCited 6,538×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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