If you’re constantly juggling meetings, emails, and the chaos of building a business, carving out time for exercise might feel impossible. Fitness often gets pushed to the bottom of the list—if it makes the list at all. However, new research offers a powerful incentive to squeeze in a smarter walk: you could reduce your biological age by up to 16 years simply by picking up the pace.
That’s the takeaway from a massive study out of the UK, where researchers tracked the walking habits and health markers of 450,000 adults. The big finding? People who walked briskly—around 3 to 4 mph—had significantly younger biological ages than those who walked slowly. According to Professor Thomas Yates from the University of Leicester, even adding just 10 minutes of brisk walking per day could extend life expectancy by a full year.
Unlike step count goals (hello, 10,000 steps—thanks, marketing!), the speed of your walk turns out to matter more than the number of steps you take. Every brisk step boosts cardiovascular health, challenges your heart, and activates your metabolism in a way that casual strolling simply doesn’t.
And that’s just the physical benefit.
Walking at a lively pace also refreshes your brain. It induces a lightly focused state called “soft fascination,” which improves creativity and focus. Many of history’s top thinkers—like Darwin and Steve Jobs—swore by walking for clarity and breakthrough ideas. Adding a walking partner also yields powerful emotional benefits; studies show that people are more open, cooperative, and likely to resolve disagreements when walking together.
Bottom line: you don’t need a gym membership or hours of free time. Just lace up, step outside, and walk like you mean it. A brisk daily walk could help you feel younger, live longer, and think clearly—all before your next Zoom call.
