Not all walking is created equal– and what do we mean by that? Recent studies suggest that incorporating intervals of brisk walking into your daily routine can deliver greater cardiovascular and metabolic benefits than walking at a steady pace.

What are walking intervals? 

Walking intervals involve alternating between periods of faster and slower walking. For example, you might walk briskly for three minutes and then slow down for two minutes, and repeat multiple times. These short bursts of intensity elevate your heart rate, improve aerobic fitness, and enhance calorie burn.

All about the longevity benefits 

Walking intervals help:

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• Improve VO₂ max (a key marker of cardiovascular fitness and longevity!)
• Lower resting blood pressure
• Enhance insulin sensitivity
• Support healthy weight maintenance
• Improve cognitive function

How to get started

• Begin with a 5-minute warm-up
• Alternate 3 minutes brisk walking, 2 minutes relaxed walking
• Repeat for 20–30 minutes
• Finish with a cool-down and gentle stretch

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It’s simple and suitable for almost every fitness level. Interval walking is a no-cost, high-reward way to enhance your healthspan.