There are a lot of theories out there as to which form of exercise will help you lose weight, which can help you keep it off and which is best for preventing weight gain in the first place. Researchers have finally answered this question, with some interesting results.

The Best Is Also the Easiest

According to a recent scientific analysis, there is one very easy form of exercise that will do all three of the above (help you lose weight, help you keep it off and help prevent overweight and obesity): brisk walking.

Researchers who analyzed data from the annual English Health Surveys from  1999 to 2012 concluded that a simple, brisk, 30-minute walk five days per week was better for keeping off the pounds than similar time spent at the gym.

The researchers found that “individuals who walk at a brisk or fast pace are more likely to have a lower weight when compared to individuals doing other activities.”

The researchers also noted that “the association between physical activity and weight is stronger for females and individuals over the age of 50.” 

How Much Walking Should You Do?

Brisk walking falls into the category of moderate-intensity exercise, and most national and international guidelines recommend getting at least 150 minutes of moderate-intensity exercise every week. That is a recommended minimum, and if you are trying to lose weight or keep off lost weight (known as weight maintenance), extending this to 45 minutes or even an hour will reap those added benefits.

Doing the daily minimum will greatly improve your cardiovascular health and fitness, too. In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow up.

Other Health Benefits

Brisk walking also counts as aerobic exercise, and the benefits of aerobic exercise extend far beyond the act of exercise alone. One study of nearly 100 obese older adults found that those who added exercise to their dietary weight-loss strategies had greater improvement in physical function. Other studies have found that aerobic exercise can improve lung function, obstructive sleep apnea, and may even help prevent or delay cognitive decline.

Daily walking will also improve your overall mobility. Other studies have found that walking speed in the elderly is a predictor of both quality of life and overall longevity. Staying active with brisk walking improves cardiovascular fitness, bone density, joint mobility, lung function, and even brain function—all of which translate into better quality of life over the long run as well as increased longevity.

Do you notice everyone else passing you by while you’re ambling down the street? Here are three reasons why you might want to pick up the pace.

You’ll Lower Your Risk of Cardiovascular Disease and Sudden Cardiac Death

Much research has looked at—and shown—the benefits of increased intensity when it comes to exercise and physical activity. In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow-up.

Other research has shown that walking can prevent dementia better than any number of crossword puzzles can.

Most national and international guidelines recommend getting at least 150 minutes of moderate-intensity exercise every week. What counts as moderate-intensity exercise? Physical activities such as general gardening, brisk walking, ballroom dancing, and the equivalent fall into the category of moderate-intensity exercise. Note here that it is brisk walking that is included.

Brisk walking counts as aerobic exercise, and the benefits of aerobic exercise extend far beyond the act of exercise alone. One study of nearly 100 obese older adults found that those who added exercise to their dietary weight-loss strategies had greater improvement in physical function. Other studies have found that aerobic exercise can improve lung function, obstructive sleep apnea, and may even help prevent or delay cognitive decline.

3 Reasons Why You Should Walk Faster

Do you notice everyone else passing you by while you’re ambling down the street? Here are three reasons why you might want to pick up the pace.

You’ll Lower Your Risk of Cardiovascular Disease and Sudden Cardiac Death

Much research has looked at—and shown—the benefits of increased intensity when it comes to exercise and physical activity. In the Nurses’ Health Study, for instance, those who walked briskly or otherwise achieved moderate-intensity exercise for at least 30 minutes every day had a low risk of sudden cardiac death during 26 years of follow-up.

Other research has shown that walking can prevent dementia better than any number of crossword puzzles can.

Most national and international guidelines recommend getting at least 150 minutes of moderate-intensity exercise every week. What counts as moderate-intensity exercise? Physical activities such as general gardening, brisk walking, ballroom dancing, and the equivalent fall into the category of moderate-intensity exercise. Note here that it is brisk walking that is included.

Brisk walking counts as aerobic exercise, and the benefits of aerobic exercise extend far beyond the act of exercise alone. One study of nearly 100 obese older adults found that those who added exercise to their dietary weight-loss strategies had greater improvement in physical function. Other studies have found that aerobic exercise can improve lung function,  obstructive sleep apnea, and may even help prevent or delay cognitive decline.

You’ll Improve Your Overall Mobility

Other studies have found that walking speed in the elderly is a predictor of both quality of life and overall longevity. Staying active with brisk walking improves cardiovascular fitness, bone density, joint mobility, lung function, and even brain function—all of which translate into better quality of life over the long run as well as increased longevity.

You'll Burn More Calories

Due to the greater physical effort required, walking faster will burn more calories than walking slower for the same period of time. Walking briskly will also tone and build lean muscle to a greater extent than slow walking, and increasing your lean muscle mass can, in turn, increase your basal metabolic rate. This will help you burn more calories not only during exercise, but also while your body is at rest.

Thus, if you are struggling with overweight or obesity and are wondering how to fit more physical activity into your lifestyle, one of the easiest ways to do this is simply to pick up your pace. Move more each day—and walk a little faster.