Scientists say walking for long periods could add 11 years to your life

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• New research shows that walking for a certain amount of time every day could extend your life.

• Scientists found that all people could extend their life expectancy by five years if they increased their activity to 160 minutes a day.

• Experts explain how walking can have a positive effect on your health.

The Benefits of walking are in abundance – improving heart health, sleep quality and mood are just a few of the many benefits of a walk. New research has now found that walking can extend your life by more than 10 years – especially if you walk for 160 minutes a day at a speed of 5km/h.

A study published in British Journal of Sports Medicine analyzed data from the National Health and Nutritional Examination Survey (NHANES) and examined US adults aged 40 years and older. Participants wore activity monitors for at least four days. The researchers then created a mathematical model to predict how different levels of physical activity might affect their life expectancy.

By comparing the most and least active participants, researchers found that the more physically active participants tended to have the highest life expectancy. More specifically, they found that 25% of the most active people in the study walked at a speed of 5 km/h for 160 minutes every day. Based on this, researchers estimated that if all people increased their activity to this level, they could increase their life expectancy from 78.6 to 84 years – an increase of over five years.

However, being in the lowest 25% of activity was associated with a reduction in life expectancy of about six years. However, if these less active people walked an additional 111 minutes each day, they could potentially reap even greater benefits and live nearly 11 years longer.

This study confirms what we’ve known for a long time: Staying active, even with something as simple as walking, can significantly extend life expectancy, they say Adedapo Iluyomade, MDpreventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute. “For those who are currently the least active, adding just one hour of walking per day can result in measurable gains in life expectancy – potentially adding hours (to life) for every hour walked.”

Walking is one of the most accessible forms of physical activity with far-reaching benefits, continues Dr. Ilyuomade continued. “It improves cardiovascular health, lowers blood pressure and helps maintain a healthy weight. It also supports mental well-being, Reduce stress and mood-enhancing.” Even walking regularly reduces the risk of chronic diseases such as type 2 diabetesHeart disease and some cancers, he adds.

This study highlights the importance of an active lifestyle over a sedentary lifestyle, says Dr. Alisha Goodrum, an internal medicine doctor at Plush care. “Although socioeconomic conditions and underlying health conditions impact activity levels, walking is a free physical activity that benefits everyone.”

The end result

The key takeaway from this new research is that even small, continuous increases in physical activity – like walking – can have a profound impact on health and longevity, says Dr. Iluyomade. “These results highlight how accessible and impactful walking can be, especially for those who are put off by the idea of ​​intense physical activity.” “It’s a powerful reminder that investing time in exercise today can add meaningful time to our lives tomorrow can add,” he states.

You can incorporate more walks into your day by making small changes, says Dr. Goodrum. “This may include parking your car further away from the entrance to a store or use the stairs instead of the elevator. You can do that too Take several shorter walks a day, rather than making time for a longer exercise.” Walking is a great activity to do with others, grab a family member or neighbor and spend time catching up rather than doing a sedentary activity, she suggests before.

Walking is suitable for everyone, regardless of fitness level or age, says Dr. Iluyomade. “Start where you are – be it a five-minute walk or a longer hike. Over time, you’ll notice not only physical benefits, but also how walking increases your mental clarity and energy.” The key is consistency: Every step counts towards a healthier, longer life, he explains.

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