Based on research findings, there appears to be a connection between walking and life expectancy. Walking is a simple, yet, effective form of physical activity that can help you become a healthier you as you age and may decrease your risk of developing chronic diseases, ultimately leading to a longer, healthier life. Here’s the evidence behind walking for longevity.
Walking for Longevity: Reduced Risk of Early Death
According to the University of Cambridge researchers in an article published in the British Journal of Sports Medicine, as little as 11 minutes per day of moderate-intensity physical activity, like a brisk walk, is enough to decrease the risk of conditions, like certain cancers, heart disease, and stroke, which can lead to early death.
The recommended amount of moderately-intense physical activity that adults should participate in is roughly 150 minutes or roughly 75 minutes of vigorous-intensity activity weekly. While this is the recommendation, if you find that it’s not manageable for you, you can start out with less and work your way up to the 75-minute activity. Some exercise is better for the support of longevity than no exercise at all.
Furthermore, the findings indicate that 75 minutes a week of moderate activity, like brisk walking, is sufficient to reduce the risk of cancer by 7% and cardiovascular disease by 17%. Walking is the ideal activity for starting easy and then increasing the time spent doing it or the tempo.
The impact of walking on life expectancy was also assessed in the Ohsaki Cohort Study on 27738 participants, aged 40 to 70. The results of the findings showed that participants who walked more than 1 hour a day had a longer life expectancy from 40 years of age than participants who walked less than 1 hour a day. However, this difference was more significant for men (Nagai et al).
Specific Benefits of Walking for Longevity
Walking is a weight-bearing exercise, which means that you carry your body weight when walking. This activity supports longevity because it helps to ameliorate specific health issues. A few important benefits of walking for longevity include:
- A boost in cardiovascular and pulmonary fitness
- Decreased risk of heart disease and stroke
- Enhanced management of health issues like hypertension/high blood pressure, elevated cholesterol, joint and muscular pain or stiffness, and diabetes
- A boost in muscle strength and endurance
- Decreased body fat
- Stronger bones and better balance
Walking For Longevity: How Many Steps Do You Need?
A recent meta-analysis of 15 studies on the association of steps with all-cause mortality provides insights into the number of daily walking steps that are required for optimal improvement of adults’ health and longevity. An international group of scientists belonging to the Steps for Health Collaborative found that taking more steps a day helps lower the risk of premature death. The analysis revealed:
- For adults 60 and older, the risk of premature death leveled off at roughly 6,000-8,000 steps a day.
- Adults under 60 saw the risk of premature death stabilize at roughly 8,000-10,000 steps a day.
The 10,000-steps-a-day mantra is still relevant today and many people use it to guide them in achieving their daily required steps to support their overall health (Paluch et al).
According to another study published in the journal Circulation, older women who did more moderate to vigorous intensity physical activity had a 60%-70% lower risk of death than women who were sedentary or did mostly light-intensity activity. However, the study noted that light-intensity activity was not associated with a lower risk of mortality (Lee, et al, 2018).
The Best Times to Walk for Longevity
Walking at different times of the day may have different benefits.
Mornings
Are you a morning person? If so, morning walks may better fit into your schedule. There are benefits to be had from morning walks, like mental clarity and focus. According to research published in the British Journal of Sports Medicine, amongst older adults, individuals who began their days with a moderate-intensity morning walk had enhanced cognitive function compared to those who stayed sedentary (Wheeler et al, 2020).
Lunchtime/Afternoon
If you are someone with a sedentary job, you can break up the work day with a gentle stroll. Research findings published in the Journal of Environmental Psychology suggest that park walking can help with recovery from work-related tension and stress, enhance well-being and physical health, and speeds up recovery from work. Less stress and tension can help to support your longevity. Furthermore, another study in Nature Communications suggests that afternoon exercisers had a lower risk of early death than morning or evening exercisers.
Evenings
Evening walks for longevity could very well fit into your schedule. According to research findings, exercising in the evening can be an effective way to control your blood sugar level. Going for a walk in the evenings could potentially help dinner digest and curb nighttime snacking. This helps to prevent the development of chronic conditions like diabetes.
Who Should Be Cautious of Exercising?
While exercising is good for the body and mind, not everyone should jump right into exercising. If you have certain health issues or are of a certain age, you may want to be cautious about exercising.
People With Chronic Ailments
While physical activity could potentially help with chronic health conditions like heart disease, arthritis, chronic pain, diabetes, and high blood pressure, it could also put a strain on your body in some cases. Some people that have heart disease, for example, may experience dizziness or chest pain, and this could be an indication that it’s time to stop exercising. If have any of these conditions, you may need to talk to your physical or occupational therapist before you start any exercise regimen.
Pregnant Women
Pregnant women can continue to do their normal daily exercise for as long as they feel comfortable. However, avoid strenuous exercise and listen and adhere to the advice of your maternity team, since you may need to make changes as your pregnancy progresses.
Elderly Persons
Exercise can be beneficial for older adults in keeping their mental and physical wellness in check. However, safety should be a top priority. Specifically, try to maintain proper form when walking and use support, such as a walker, when needed.
Adrenal Fatigue Syndrome
Adrenal Fatigue Syndrome (AFS) is caused by chronic stress that depletes the adrenals of cortisol, the stress hormone. Stress is also managed by the NeuroEndoMetabolic (NEM) Stress Response, which distributes stress throughout the body. If you have advanced AFS, any exercise can act as an added stressor on the body and should be avoided. Instead, practice gentle exercises like adrenal breathing until the body is stronger.
The Takeaway
Walking for longevity is a practical way to stay healthy as you age. Studies show walking at least 11 minutes per day can decrease your risk of early death, and benefits are even greater for those who walk an hour or more per day and men. However, if you are dealing with other health conditions, talk to your doctor first before starting any exercise regimen.
If you’d like a more personalized conversation about how this approach, and other longevity-support strategies, may fit your goals, Lam Clinic can help. Call +1 (714) 709-8000 to schedule a confidential phone consultation.
