You’ve likely heard about the benefits of walking and getting your 10,000 steps a day. And you might believe this level of time commitment isn’t always possible. Between work, taking care of the kids and catching a moment of Zen, getting to the gym for a rigorous 45-minute session can seem like mission impossible.

But what about a 15-minute speed walk, where the faster your trot, the better your benefits?

Research published in the American Journal of Preventive Medicine found that fast walking for at least 15 minutes each day reduced premature death by 20%.

Of course, walking of any kind has its health benefits, like managing your weight, lessening joint pain and reducing cancer risk. The cognitive benefits are equally abundant: Walking daily lowers the chances of dementia and lessens cognitive decline in those susceptible to Alzheimer’s.

When it comes to fast walking, however, the benefits are hefty. You receive a decreased risk of three conditions: heart failure, arrhythmias and Type 2 diabetes.

But how fast is fast enough?

The National Health Service in the UK advises that you should still be able to talk while walking but have difficulty singing or speaking loudly. Those activities require more respiratory expenditure. If you can belt a song out to the rooftops, the soles of your shoes aren’t shuffling fast enough.

Need more of a challenge? Try adding certain breathing techniques. For example, nasal breathing when you inhale through your nose and exhale through your mouth. Experts say doing this during any form of exercise helps regulate your blood pressure and prevent hypertension. How’s that for a bargain?