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Walking at least once a day can extend your life, new research finds.
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Scientists found that if all people increased their activity to 160 minutes a day, they could increase their life expectancy by five years.
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Experts explain how walking can benefit your health.
The benefits of walking are many: improving heart health, sleep quality, and mood are just a few of the many benefits of walking. Now, new research has found that walking can add more than 10 years to your life—specifically, walking 160 minutes a day at 3 miles per hour.
A study published in British Journal of Sports Medicine analyzed data from the National Health and Nutritional Examination Survey (NHANES), looking at US adults 40 and older. Participants wore activity monitors for about four days. The researchers then developed a mathematical model to predict how different levels of physical activity might affect how long they lived.
By comparing active participants to younger ones, researchers found that participants who were more physically active tended to have higher quality of life. Specifically, they found that 25 percent of the most active people in the study walked 160 minutes a day at 3 mph. Based on this, the researchers estimated that if all people increased their work to this level, they could increase their life expectancy from 78.6 to 84 years—an increase of more than five years.
However, being in the bottom 25 percent of cases was associated with a decrease in life expectancy of about six years. Even so, if these people who are less active and added an additional 111 minutes of walking each day, they could potentially experience even greater benefits, living almost 11 years.
This study confirms what we’ve known for some time: Staying active, even with something as simple as walking, can significantly increase life expectancy, he says. Adedapo Iluyomade, MDis a preventive cardiologist with Baptist Health Miami Cardiac & Vascular Institute. “For those who are currently less active, adding just one hour of walking a day can result in a balance in longevity—perhaps increasing hours. [of life] for every hour that went by.”
Walking is one of the most accessible forms of physical activity with far-reaching benefits, Dr. Ilyuomade continues. “It improves heart health, lowers blood pressure, and helps maintain a healthy weight. It also supports mental well-being, reduces stress and improves mood. ” Regular walking reduces the risk of chronic diseases such as type 2 diabetes, heart disease, and some cancers, he adds.
This study highlights the importance of an active lifestyle over a sedentary lifestyle, says Alisha Goodrum, MD, an internal medicine physician with PlushCare. “Although economic conditions and basic health conditions affect activity levels, walking is an inexpensive activity that benefits everyone.”
The most important thing
The key takeaway from this new research is that even small, permanent increases in activity—like walking—can have a big impact on health and longevity, says Dr. Love it. “These findings emphasize how effective and beneficial walking can be, especially for those who feel discouraged by the idea of excessive exercise.” It’s a strong reminder that investing time in travel today can add meaningful time to our lives tomorrow, he says.
You can add more movement into your day by making a few changes, says Dr. Goodrum. “This could include parking your car further away from the shop entrance or using the stairs instead of the lift. You can also take short walks during the day instead of finding time to exercise. ” Traveling is a great activity to do with others, to meet a family member or a neighbor, and to spend time interacting instead of doing a sedentary job, he says.
Walking is for everyone, regardless of health or age, says Dr. Love it. “Start where you are—whether it’s a five-minute walk or a long walk. Over time, you will not only see the physical benefits but notice how walking increases your mental clarity and energy.” The key is consistency: Every step is important for health, longevity, he explains.
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