A recent study, which was published in the British Journal of Sports Medicine on Thursday, examined data from individuals aged 40 and above who partook in the U.S. National Health and Nutrition Examination Survey from 2003 to 2006. The researchers then developed a model to estimate the impact of varying levels of physical activity on life expectancy.
The findings revealed that engaging in physical activity akin to the top 25 percent most active participants in the survey could potentially extend the lifespan of individuals over 40 by approximately five years. Specifically, those classified as highly active engage in activities equivalent to walking 160 minutes per day at a pace of around 3 miles per hour, defined by the study authors as a “normal pace.”
It is important to note, however, that this study is observational in nature. In essence, while it established a correlation between walking and increased longevity, it does not guarantee a longer lifespan if one walks this amount. Nonetheless, if you aim to increase your daily step count, here are some additional health benefits associated with walking.
The benefits of walking for overall health
This isn’t the first time research has cited walking as beneficial to our health. A 2020 study2 in The BMJ found that even walking at a leisurely pace can boost life expectancy by offsetting the effects of sedentary lifestyles when done on a regular basis.
Walking is also good for heart health, according to Mass General Brigham. Regular steps help lower your cholesterol and blood pressure and improve your arterial health. (Your arteries are blood vessels that carry oxygen-rich blood from your heart to your body.)
We’d be remiss to mention the effects walking has on your mood and energy levels. It reduces stress, depression, and anxiety, helps you think clearly, and perks you up, per Mass General Brigham.
We could go on—and we will. Walking keeps your joints healthy, your GI issues at bay3, your sleep quality in good shape4, and your brain sharp5.
How to start a walking routine you’ll actually want to stick to
If you’ve never been a walker or if it’s been a while, you may be wondering how exactly you should go about creating a walking routine for yourself. First things first: start small. “When you’re starting, try to only do five or 10 minutes a day,” walking coach Michele Stanten previously told Well+Good. “It’s really doable, but what it does is get you in that habit of walking every day.”
Next, set a “cue” that reminds you it’s time to get your steps in. Maybe that’s heading straight to your favorite walking path after you’re done dropping your child off at school each day. Or maybe you hop on the treadmill after you finish dinner. Any reliable daily activity you have, tie it to walking. Soon, it’ll become a habit.
It’s also a good idea to mix up your walking routes and/or listen to your favorite tunes or podcasts to prevent boredom. Plus, you have something new to look forward to if you’re walking in a different area or have a new episode of a podcast you’ve been waiting for, Stanten said.
