Step It Up: How a Faster Walk Can Transform Your Health

This week’s training study basically told me I need to step it up. Yep, I went there. Dad joke before coffee.

If you’ve been around here for a while, you know I’m a big believer in NEAT. Those little movements throughout the day that add up way more than we think. Walking to the mailbox, pacing during a phone call, or my personal favorite: carrying all your grocery bags in one trip because going back to the car is for the weak.

Most people get stuck on the total step count, though.

“I got my 10,000, I’m good.”

And that’s a great baseline. But here’s the kicker from recent research: it’s not just how many steps you take. It’s how fast you take them.

Over 500,000 people were studied, and the results were pretty wild.

• Slow walkers had about a 15% lower risk of type 2 diabetes.
• Moderate walkers? 24% lower risk.
• Brisk walkers? Nearly 40% lower risk.

Same steps. Same time. Just a little more purpose behind those steps.

Why does speed matter? When you walk faster, your body handles blood sugar better. Insulin sensitivity improves, muscles soak up glucose more efficiently, and your heart gets a mini workout. Translation: your body thanks you for not strolling like you’re browsing Target on a Sunday.

How to find your sweet spot:

• Moderate pace: You can talk without missing a beat.
• Brisk pace: You can still talk but need to huff a little between words. This is your ideal zone.

Here’s the fun part: you don’t need an extra hour at the gym to get this benefit. Just add a brisk walk into your day. Your morning, lunch, or even after dinner.

Actionable steps to get started today:

1. Pick one walk. Don’t worry about the distance. Just choose a time when you can commit.
2. Add urgency. Put a little pep in your step. Imagine you’re racing to catch the bus, not casually window shopping.
3. Track your pace. Use your watch, phone, or even just the “can I talk?” test. Aim for that brisk zone.
4. Incorporate mini bursts. Even a 2–3 minute speed walk during errands counts. It’s NEAT with purpose.
5. Make it social. Walk with a friend or family member—fun and accountability in one.

For women looking for a boost, consider this: combining your daily brisk walks with small group training or HIIT sessions at a nearby gym can amplify your results (Shred 27 is just the place). Not only will you crush your fitness goals, but your blood sugar, heart health, and energy levels get a major upgrade.

So your challenge today? Take just one walk and speed it up. Don’t overthink the distance. Just move with purpose and notice how your body responds. Your future self will thank you.