The next time someone tells you to “take a walk,” even if you may not appreciate their tone, it’s probably one of the healthiest moves you could make. Walking can not only help you lose weight and keep it off, but it can also improve your bone density, mobility, and even your mood.
Now, new research finds that it may even help you live longer. As Women’s Health reports, recent research published in the British Journal of Sports Medicine suggests that walking a little more, and more consistently, could help you add as much as 11 years to your life (depending on your overall activity level).
What did the Study Find?
For the study, researchers analyzed data from the National Health and Nutritional Examination Survey (NHANES), zeroing in on Americans aged 40 and up who wore activity monitors for at least four days. By comparing the most active participants to those with the least amount of physical activity, scientists found that life expectancy was positively correlated with exercise.
If the least active 25 percent of Americans matched the top quarter, they would need to add about 111 minutes of daily walking (or an equivalent activity) to their routine. But the rewards were significant: It could, in theory, increase their lifespans by up to 11 years.
The perks weren’t as big for already-active participants, but still notable: Those in the second-lowest activity group who walked about 83 extra minutes a day could add 4.6 years to their lives.
There definitely does seem to be a real scientific connection between moving more and longevity. This isn’t the first study to link them, with researchers writing this in their conclusion: “Higher physical activity levels provide a substantial increase in population life expectancy.”
Even More Health Benefits from Daily Walks
There are a bunch of perks of taking up a walking habit: It can help improve your bone density, mobility, heart health and lower your risk of diabetes. It may even improve your mood and keep your brain healthy!
How can I add more walking into my day?
The great thing about walking is that you can just get out and do it. To start, just try to figure out how many steps you take on a regular basis and then do what you can to ramp it up. (Your phone likely has a step counter on it, if you don’t own a fitness tracker.)
You can also try to squeeze extra steps into your day by taking the stairs, parking farther away from the store or work, and walking to a friend’s house instead of driving. You can just go for a walk in the morning or evening, too.
By the way, if you want to get those health benefits but are short on time, you don’t have to walk your daily 111 minutes all at once: That amount can be broken up throughout the day. Ultimately, just do what you can do squeeze in some more steps on a regular basis—it could help you live longer.
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