Don’t Run, Walk—And Live Longer!

We’ve all heard that exercise is good for us.

And if you’re a regular reader of e-Alert, you already know just how beneficial exercise is for all areas of your health—from your heart, to your brain, and even your blood sugar.

Well, if you have a gym membership or lofty exercise goals in mind for your upcoming 2025 New Year’s resolution—we have some good news.

New research shows that something as simple as walking daily could add years to your life.

According to a study published in the British Journal of Sports Medicine, if Americans over 40 walked as much as the most active among us, they could extend their lifespan by up to 5 years.

And the least active individuals could benefit the most—gaining approximately 6 hours of life for every hour spent walking.

This underscores a simple truth: adding a daily walk to your routine can be one of the easiest and most effective ways to improve your health and longevity.

The study, which analyzed health data and census information, found that the top 25% of the population in terms of physical activity walks about 160 minutes a day at nearly 3 miles per hour.

Matching this level of activity could significantly improve lifespan, especially for those currently living sedentary lifestyles.

“Even small increases in physical activity substantially reduce the risk of noncommunicable diseases and premature death,” explains Ryan Glatt, senior brain health coach at the Pacific Neuroscience Institute.

Walking offers numerous health benefits that extend beyond just physical fitness:

• Better heart health: Regular walking helps improve blood pressure and reduces strain on the heart.
• Stronger bones: Walking helps maintain bone density and reduce the risk of fractures.
• Improved mental health: It boosts mood and cognitive function while lowering stress.
• Weight management: Walking aids in burning calories and maintaining a healthy weight.

“Since cardiovascular disease is a primary cause of mortality in older individuals, reducing risk factors like high blood pressure or excess body fat can have profound effects on longevity,” says Dr. Christopher Schneble of Yale School of Medicine.

The beauty of walking is its accessibility. Unlike high-intensity exercises like running or weightlifting, walking is low-impact and suitable for almost everyone.

Starting small and gradually increasing your daily walking time can still yield significant benefits, especially for those who have been inactive.

If you’re thinking it’s too late to reap the benefits, think again. Walking can improve health at any stage of life.

“As we age, maintaining fitness becomes increasingly important to shield ourselves from health risks like heart attacks or fractures,” Dr. Schneble explains. “The decision to focus on health—at any time—can result in substantial benefits.”

Here are a few tips to make walking part of your daily routine:

• Set a goal: Start with 20–30 minutes a day and gradually increase your time.
• Make it enjoyable: Walk with a friend, listen to music, or explore nature trails.
• Track your progress: Use a fitness tracker to measure your steps and celebrate milestones.
• Stay consistent: Aim to walk every day, even if it’s just around the block.

Whether you’re taking your first steps toward fitness or looking to maintain an active lifestyle, walking is one of the easiest and most effective ways to invest in your long-term health.

To investing in a longer, healthier tomorrow,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Could this common diabetes drug unlock the secrets to longevity? Find out here.

Sources:

Cohen, F. (2024, November 23). Daily walk may prolong lifespan. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/daily-walk-may-prolong-lifespan