By now you’re probably back outside, at least on occasion, happy to be strolling in nicer weather or safely socializing with friends. In fact, it turns out that being outside is an important component of your health and well-being. As one expert has noted, “It’s not a luxury. It’s actually what you need to function well. It’s kind of a multivitamin.” And walking outside is perhaps the easiest way to both take advantage of the health benefits of nature while also gaining benefit from the physical activity that comes from walking. As the American Heart Association reminds its followers, there’s a wealth of evidence linking walking with better heart and brain functioning, along with longer life expectancy. The key to beneficial walking, however, is your FIT: that is, the frequency, intensity, and (length of) time you walk.

There’s a study just out that directly addresses the issue of intensity. Published in the journal Communications Biology, this new research found a causal link between the pace of your walking and the length of your telomeres (those caps on the ends of your chromosomes that keep cells from becoming damaged- but become shorter as you age and eventually no longer protect against the death of the cell). What researchers found was that just 10 minutes of brisk walking per day is associated with longer life expectancy. A faster walking pace was associated with longer telomeres. Telomere length is considered a marker of a person’s biological age (as opposed to chronological age)- so the longer your telomeres, the less likely you’ll be afflicted with many of the symptoms and diseases associated with older age. So, just as we previously said that even short distances of walking can be beneficial, now we can also say that a mere 10 minutes of walking can contribute to a longer life- if the intensity of that walking is sufficiently brisk. To find out more, start the clock and click here.

How do you know what pace constitutes a brisk walk? Brisk walking is considered a moderate-intensity exercise and can range anywhere from 2.5 – 4 miles per hour, depending on your level of fitness. It’s not as strenuous as a run but it’s definitely more than a leisurely walk. While you should still be able to talk, don’t count on singing along with your favorite tune. If you wear a smartwatch or carry a smartphone you should be able to calculate how fast you are going, or you can look at the simple calculations here. If you want to up your intensity? Suggestions range from perfecting your posture, keeping your arms in motion (while not carrying any items), and wearing comfortable footwear and clothing for easy movement. And to complete the experience, you’ll want to wear a very light backpack to carry your essential water bottle, hat, sunscreen, and phone. And speaking of a water bottle (because hydration is essential while you walk), take a look at this very lightweight bottle that easily folds up once you’ve finished its contents. And what else is essential? Make sure you have essential ID in case of emergency. Because it’s always better to be safe than sorry- even while enjoying the beauty of nature during your brisk walk.