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A large meta-analysis found that on average walking 1 to 3 miles at about a 20-minute-mile pace results in a reduction in death risk of about 10 percent Many of these studies do not separate out speed and duration but to the extent they do it seems like walking faster may be better than walking slower.

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The World Health Organization recommends that whatever type of cardio exercise you choose to do you should do it for at least 10 minutes at a time to get the most benefits from it If you engage in moderate-intensity workouts such as a brisk walk then 30 minutes every day can help you reap a variety of benefits.

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They suggest that walking 2 miles an hour may be more beneficial for obese people than a more normal pace of 3 miles an hour Although walking slowly may help obese men and women burn calories more efficiently researchers say walking slowly does not offer much in the way of cardiovascular benefits.

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