A brisk daily walk could be the key to a longer, healthier life, according to a new study published in the British Journal of Sports Medicine. The research reveals that Americans aged 40 and above could extend their lifespan by at least five years if they matched the physical activity levels of the most active individuals.
Walking your way to longevity
The study used predictive models based on national health and Census data to assess the potential benefits of increased physical activity. It found that individuals in the least active 25% of the population stand to gain the most. For every hour of walking, they could add an impressive six hours to their life expectancy.
"Walking is accessible to nearly everyone and offers profound health benefits," said Ryan Glatt, senior brain health coach at the Pacific Neuroscience Institute, who was not involved in the study. "Even small increases in physical activity can significantly reduce the risk of chronic diseases and premature death."
The health benefits of walking
Experts agree that regular walking contributes to better physical and mental health. Dr. Christopher Schneble, a sports medicine physician at Yale Medicine, highlighted the range of benefits:
- Improved cardiovascular health and reduced body fat
- Preservation of bone density and enhanced strength
- Improved mood and cognitive function
"Walking requires less intensity and fewer resources than other forms of exercise, making it particularly effective for those with a sedentary lifestyle," Schneble said.
How walking reduces mortality risk
The study draws on observational data from the 2019 U.S. population and highlights how walking impacts key health metrics like heart rate, blood pressure, and body fat. These improvements reduce the strain on the heart and lower the risk of cardiovascular disease, a leading cause of death among older adults.
"By improving cardiovascular health and reducing associated risks, walking directly contributes to lowering all-cause mortality," Schneble added.
Is it ever too Late to start?
Experts agree it’s never too late to begin reaping the benefits of walking. Glatt emphasized that even those who start later in life can experience significant health improvements.
"Previously inactive individuals often see the greatest relative gains," he said. "While more intense activities may seem daunting, walking provides substantial benefits without the barriers of more rigorous exercise."
Schneble echoed this sentiment, encouraging individuals to focus on achievable fitness goals, regardless of age. "Maintaining the highest possible fitness level helps shield us from the inevitable challenges of aging," he said.
A simple step toward better health
Walking is one of the simplest, most accessible forms of exercise, making it a powerful tool for improving health worldwide. Whether it’s a stroll around the neighborhood or a brisk walk through the park, the science is clear: walking can add not just years to your life, but life to your years.