The Power of Powerwalking: How 10 Minutes a Day Can Boost Your Health

When it comes to improving your health, small daily habits can have a big impact—and powerwalking is one of the easiest ways to get started. This brisk, intentional form of walking doesn’t require equipment, gym memberships, or hours of your time. Research shows that walking just 10 minutes a day can improve longevity, boost mood, and support overall health.

Why Powerwalking Works

A 2022 study published in JAMA Internal Medicine found that adding just 10 minutes of brisk walking per day could prevent more than 111,000 deaths annually among adults in the U.S. (Ahmadi et al., 2022). The benefits increase with more time—20 minutes per day lowers mortality risk by 13%, while 30 minutes cuts it by 17%.

Powerwalking works by:

• Strengthening your heart
• Improving circulation
• Lowering blood pressure
• Supporting metabolic health

Beyond Longevity

The benefits of powerwalking go far beyond living longer—it helps you feel better too:

• Improves Sleep: Walking helps regulate circadian rhythms and reduce stress (Buman et al., 2019).
• Boosts Mood: Walking releases endorphins and reduces anxiety (Hillman et al., 2008).
• Supports Brain Health: Brisk walking increases blood flow to the brain, helping with memory and cognitive function (Erickson et al., 2011).

How to Start

No matter your fitness level, you can easily add powerwalking into your routine:

• Take a brisk 10-minute walk after meals
• Swap sitting meetings for walking meetings
• Park farther away or take the stairs
• Listen to a podcast or your favorite playlist while walking

Even a short daily walk signals your body to repair, rebuild, and thrive—proving that small steps really do lead to big health gains. So lace up your shoes and start powerwalking your way to better health—one step at a time!