Walk Your Way to Better Health: Why Pace Matters

Walking is one of the easiest ways to stay healthy-no gym, no special equipment, just you and your shoes. But here’s something many people don’t know: how fast you walk matters.

Walking a little faster - what experts call “brisk walking”, can help lower your blood pressure and improve your blood sugar (your A1C, which doctors use to measure diabetes risk).

Why Walking Faster Helps Your Body

• Blood Pressure: Studies show that walking most days of the week can lower blood pressure by a few points - enough to make a difference in heart health.
• Blood Sugar: Brisk walking helps your muscles use sugar for energy, which lowers the sugar in your blood. Over time, this can bring down your A1C.

Even short walks help, especially if you walk after a meal. A 10-minute walk after eating can help keep your blood sugar from going too high.

What’s a “Good” Walking Pace?

Think “brisk but comfortable.”

• You should breathe a little harder.
• You should be able to talk, but not sing.
• Most people walk briskly at about 3–4 miles per hour, but you don’t need to count-just walk a little faster than usual.

How to Improve Your Walking Pace (At Any Age)

You don’t need to be fast right away. Here’s how to start:

1. Warm up first: Start slow for 2–3 minutes, then pick up the pace.
2. Try short bursts: Walk faster for 30–60 seconds, then slow down. Repeat a few times.
3. Walk after meals: Even 5–10 minutes right after eating helps control blood sugar.
4. Add steps to your day: Park farther away, take the stairs, or walk during TV commercials.
5. Aim for 20–30 minutes most days: You can break it up into shorter walks if needed.

Small Changes Add Up

You don’t have to run. You don’t even have to break a sweat. But walking a little faster and a little more often can:

• Lower your blood pressure
• Help your blood sugar stay in a healthy range
• Keep your heart strong
• Boost your mood and energy

Your Next Step

Start today. Take a short walk after dinner tonight and notice how you feel. Then join us at the Y-we can help you build a simple plan to walk more, walk faster, and feel better.