How to Maximize the Health Benefits of Walking
But most of the research on walking has focused on how long people walk, not how quickly. Recent studies have hinted that altering your walking pace—which has become popular as Japanese walking (also known as interval walking)—might have additional benefits.
In a study published in the American Journal of Preventive Medicine, researchers led by Dr. Wei Zheng, professor and director of the Vanderbilt University Epidemiology Center, studied whether walking pace made a difference in people's health. They studied 86,000 people who reported how much they walked each day, as well as other health-related activities such as their diet and whether they smoked or drank alcohol. Over 17 years, the researchers tracked their death rates and correlated mortality to their walking pattern.
They found that people who walked at a faster pace for at least 15 minutes a day had a lower risk of dying during the study period than those who walked more slowly. Both groups lowered their risk of death during that time, but the reduction was more impressive among those who regularly walked at a brisker pace.
Read More: Why Walking Isn't Enough When It Comes to Exercise
While those findings may not be entirely surprising, Zheng says the trial focused on a group of people who aren't typically part of exercise studies. About half of the people in the trial made less than $15,000 a year, and two-thirds of the participants were Black. Studies have documented that these groups 'are at high risk of many diseases including diabetes and hypertension,' says Zheng—so the lower mortality rate is especially reassuring, since it represents a relatively low impact and low cost way to improve health.
Current government health recommendations advise moderate exercise for at least 30 minutes most days of the week, and Zheng says that his study shows that even 15 minutes a day can provide benefits. That's good news for people who may currently be sedentary and for whom starting an exercise program can be challenging. 'If you walk just 15 minutes a day, which is below the recommended level [of exercise], you still benefit,' he says.
And while the results showed that people who walked the fastest had the greatest reduction in mortality, Zheng says it's important to remember that even people walking at a slower pace showed some benefit. That suggests that if people continue walking, even at a slower pace, and add a few minutes of faster paced walking into their regimen, they could increase their health benefits. Such interval training has long been popular in exercise regimens, but the latest data suggest it applies to walking as well.
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NBC News
25 minutes ago
- NBC News
It's a real grind to meet matcha demand these days
Your midday matcha latte is getting more expensive and harder to come by as supply shortages and skyrocketing demand squeeze cafés. Matcha, the bright green powder swirled into drinks, ice cream and pastries, has soared in popularity over the last few years, fueled by social media and a post-pandemic tourism boom in Japan. But Japan's supply is drying up with record heat and a shortage of tea farmers, spiking prices that could rise even more with new 15% tariffs on Japanese imports into the United States. Tea experts say true matcha is only grown and produced in Japan. The shortage has made it harder for cafés to get matcha. 'Normally when we order our powder, it should take about one month to two months,' said Alfred Chan, manager and co-founder of Urban Matcha, a Las Vegas café that opened in 2023. 'But right now it takes over about six months to get to us.' Matcha comes from the tea plant, Camellia sinensis. The plant was brought from China to Japan around 750 CE, according to Rebecca Corbett, a professor of Japanese studies at the University of Southern California. But, she said, matcha itself wasn't made in Japan until around 1250 CE and eventually came to only be produced there. Matcha making is a specialized art: A traditional cup involves grinding shade-grown tea leaves into a fine powder, then mixing that powder into hot water with a bamboo whisk. The drink is used in Japanese tea ceremonies and appreciated for its apparent health benefits, with some evidence that matcha could help lower blood pressure, reduce inflammation and improve concentration. 'People do like the health benefits of matcha, and that's not new,' Corbett said. 'In the 1200, 1300s, people in Japan were talking about that and promoting drinking matcha as a cure for hangovers, for example.' Now, matcha's a global sensation, with customers waiting in long lines at cafés to get their hands on a cup. 'I get matcha all the time,' said Emma Willingham, a customer at Matcha Cafe Maiko in New York City. 'Every time someone else is getting coffee, I'm like, 'OK, give me the matcha.'' Tea experts say social media helped fuel the matcha craze, with people posting their colorful creations. 'If you look on Instagram and TikTok, the bright green color of matcha, it's very visually appealing,' Corbett said. 'And there's also the cool Japan factor, the sort of aesthetics of trendy minimalism. It's all being packaged around matcha.' Tourism in Japan has climbed over the last few years, with a record-breaking 36.9 million people visiting in 2024, according to the Japan National Tourism Organization and the Japan Tourism Agency. Some of those travelers have returned home with bags full of matcha. The demand has gotten so high that some Japanese companies have begun to limit the amount of matcha people can buy. It's not just high demand parching the industry — it's also limited supply. The number of tea farmers has dropped dramatically over the past couple decades: Between 2000 and 2020, 4 out of every 5 tea producers or farmers stopped making tea, according to the Global Japanese Tea Association. 'There's not a lot of people to care for the fields,' said Lauren Purvis, president and CEO of Mizuba Tea Co., which works with Japanese producers to sell matcha and other teas online and to coffee shops. 'As the farmers get older, there'd be tea fields being abandoned.' Record heat also hurt this spring's harvest in Japan. Purvis said some farmers are reporting their harvest was down 20% to 30% from last year due to heat. 'Just a couple years ago, we were really worried about Japanese tea existing, and now everybody wants it,' Purvis said. 'We were just dealing with abandoned fields, and now Japan can't make enough.' It's not easy to scale up production: Only a tiny fraction of Japan's land can be farmed, and experts say making matcha is time-consuming. Purvis said some farmers are working to convert their fields to make more tencha, the leaves used to make matcha, but that takes time. Right now, the supply of matcha is not enough to quench global thirst as matcha companies like Purvis' Mizuba Tea say they're running out. 'We got our 1,000 units in, and it's just like, poof, they're out the door,' Purvis said. Kettl, a company selling Japanese teas online and in its New York and Los Angeles cafés, has had record sales as matcha flies off the shelves. 'We have seen extreme demand,' Zach Mangan, founder of Kettl, said. 'Recently 200 tins went up, and they were gone in about 16 hours.' Shops like Kettl are spending more than ever on some of their matcha options. Mangan said most of Kettl's suppliers doubled their prices from last year — and the company has had to pass some of those added costs on to consumers. He is worried Kettl will need to raise prices even more with the new 15% tariffs on Japanese goods. 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Even as matcha prices rise, he expects consumers will keep buying it. 'It's a flavor that's both attractive in color, in flavor, in health,' Huh said, 'and those are just good recipes for a long-standing success.'
Yahoo
an hour ago
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Scientists Say Walking At This Speed Can Extend Your Life—And Only Requires 15 Minutes Per Day
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Here's something to consider while you're out on your next walk: Picking up the pace may help you live longer and age more comfortably. Even better, you don't need morph into a speed walker to see the perks. (Though if you're into that, feel free!) That's the big takeaway from two recent studies that analyzed walking, mobility, and lifespan. Research suggests that speeding up even just a little bit can have a major impact on your lifespan, and health experts agree. Here's the deal, plus how to put these findings to work for you. Meet the experts: Albert Matheny, RD, CSCS, a co-founder of SoHo Strength Lab; Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles What did the studies find? The studies were published just days apart, but have similar takeaways. The first was published in PLOS One and analyzed data from 102 older adults. The participants were randomized into casual speed walking (close to their normal pace) and high-intensity walking groups. The researchers found that people who increased their walking cadence by at least 14 steps per minute above their usual pace—which translated to about 100 steps per minute—showed bigger improvements in a six-minute walking test at the end of the study. This suggested that speeding up on walks can lower the risk of frailty and the fatigue that comes with it, the researchers said. The other study was published in the American Journal of Preventive Medicine and followed the walking habits and health outcomes of nearly 80,000 mostly low-income and Black people across 12 southeastern US states. The researchers discovered that people who walked fast for as little as 15 minutes a day had a nearly 20 percent lower risk of dying during the study period. People who moved more slowly but walked for more than three hours a day also had a lower risk of death, although the impact wasn't as big. 'These findings underscore the importance of promoting fast walking as a feasible and effective strategy to improve health outcomes,' the researchers wrote in the conclusion. Why might walking faster help you live longer? There are a few possible reasons why picking up the pace may help you live longer. It could be linked to VO2 max, which is a measurement of how much oxygen your body can take in and use when you're exercising at a maximum effort, says Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles. 'The faster you walk, the greater your VO2 max and the better benefit you have from most perspectives, including for your brain, muscles, and overall fitness,' he says. Want a little extra walking guidance? Check out the WH+ 4-Week Walking Plan which was developed by an expert trainer to help you burn fat and build muscle at the same time. Faster walking is also usually linked to better muscle mass, points out Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. 'Muscle mass is linked to a ton of improved health outcomes around longevity and aging,' he says. Being able to pick up your walking pace also suggests that your cardiovascular system is strong, Mandelbaum adds—and that's linked to a longer lifespan, too. How to pick up the pace of your walks You can simply try to move faster and see where that gets you. But Matheny says you can also train yourself to walk faster if you feel like you've maxed out on your walking speed. 'If you want to walk around the block in 10 minutes and it usually takes you 15 minutes, try to walk part of it at a faster pace,' he says. You can keep adding in those faster bursts until you feel like you can tackle the whole walk quickly. 'Spend time doing intervals. You can build strength that way,' Matheny says. Another option to consider: You can train using a weighted vest and then see how you do when you're not wearing it. This should help you pick up your pace, too, according to Matheny. If you're already a fast walker and you feel like it's working for you, great—keep it up. But if you know there's a little room for improvement in the speed department, it's worth picking up the pace next time you're out for a stroll. It could have a big impact on your overall health over Sneaker Sliders 'Most sneakers that are advertised as slip-ons, but still have laces, are not actually easy at all to get on sans hands,' says Andriakos. 'The Urban Sneaker proved me wrong—even if I'm holding my daughter or a bag. I walked 17,000 steps in them and felt great.' She also loves that they don't have a big, well-known brand logo on them and look minimalist and sleek. Oh, and they come in 28 (!) different colors. $149.00 at VivaiaRunner When it comes to juggling a packed day (think: chasing after an 11-month-old, commuting on foot, and squeezing in a treadmill boot camp class), Andriakos needs sneakers that can do it all. The Alo Runner rises above other lifestyle shoes with its ultra-cushioned sole that keeps foot fatigue at bay. 'Unlike most stylish sneakers that fall short in performance, this one delivers comfort and stability all day long—without sacrificing looks,' Andriakos says. Her tip: If you're between sizes, go with the smaller one for a snug, supportive fit. $185.00 at AloSlip-ins: Glide-Step Pro Talk about accessible—they are easy to slip on and have a secure, comfortably snug (but not tight) fit. With no break-in period, they're cushioned and don't pinch at the back or put pressure on the Achilles like other step-in shoes do, says WH deputy visual director Allison Chin, who walked to work in them. $100.00 at 1.1 Sport This hybrid walking and running shoe prioritizes heavy cushioning to take you far without pain, with a roomy toe box and solid fit right off the bat. Unlike other (often less attractive) cushioned running shoes, these look less sporty while making you feel and move like a top-tier runner, says WH deputy photo director Dangi McCoy. $240.00 at AhnuDenise Austin Reese EMOVE WH managing editor Laura McLaughlin wore these even while on crutches after a meniscus root repair. The toe box and heel were comfortable and fit well so there's no slippage, and the two loops make putting the shoe on easy. 'I felt safe and secure in them, which is critical when you are relearning how to walk,' she says. 'They provided a firm foundation and a stylish profile.' $49.00 at Easy Spirit You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Business Wire
2 hours ago
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BioHub Maryland, Powered by the Maryland Tech Council, Partners with Bowie State University On Summer Life Sciences Training for Students
ROCKVILLE, Md.--(BUSINESS WIRE)--In a move to expand pathways into Maryland's life sciences industry, BioHub Maryland, powered by Maryland Tech Council, and Bowie State University, the state's first historically Black College/University, are partnering to give two dozen undergraduates hands-on experience in biopharmaceutical manufacturing this summer. By working with Bowie State University, we're ensuring a more robust pipeline of talent is ready to lead the next generation of biotech breakthroughs—right here in Maryland. The partnership aims to equip students with the technical skills needed to fill in-demand jobs in one of Maryland's most innovative industries. Over four weeks, students from the university's Department of Natural Sciences receive immersive, lab-based training at the BioHub Maryland Training and Education Center in Rockville— an 8,200 square-foot facility replicating real-world biopharma production environments. 'BioHub Maryland doesn't just train students—it launches careers,' said Kelly Schulz, Chief Executive Officer of the Maryland Tech Council. 'By working with Bowie State University, we're ensuring a more robust pipeline of talent is ready to lead the next generation of biotech breakthroughs—right here in Maryland.' Students will learn core biopharma manufacturing skills such as upstream processing, cell culture, and quality control—all of which are essential to the production of vaccines and other treatments. Curricula is designed by the National Institute for Bioprocessing Research and Training (NIBRT), BioHub Maryland's globally-trusted training provider. Upon completion, each student will earn a certificate recognized by life sciences employers. Training takes place at the Rockville-based BioHub Maryland Training and Education Center at Montgomery County, a state-of-the-art facility made possible by Montgomery County and the State of Maryland. The partnership between BioHub Maryland and Bowie State University accelerates Maryland's life sciences leadership. Home to 2,700 life sciences companies and 54,000 life sciences workers, the state is part of the BioHealth Capital Region, recently ranked the #3 biopharma cluster in the U.S. Bowie State's Department of Natural Sciences Chair and Professor, Dr. George Ude, and Associate Professor, Dr. Supriyo Ray, secured this opportunity for their students through a National Institute of Standards & Technology (NIST) grant. About BioHub Maryland BioHub Maryland is accelerating the life sciences industry for companies and career seekers to expand the state's global innovation advantage. A workforce initiative of the Maryland Tech Council, the largest technology and life sciences trade association in the state, BioHub Maryland enables residents of all backgrounds to compete for rewarding careers in life sciences by offering skills training, career resources, and access to job openings. BioHub Maryland also helps life sciences companies at every stage grow by showcasing their career opportunities, training the next generation of life sciences talent, and providing strategic resources for raising capital. Learn more at and follow us on LinkedIn, Instagram, Facebook, and Twitter.
