Yahoo Lifestyle New Study Reveals Exactly How Many Minutes to Walk Per Day to Add Years to Your Life
The known health benefits of walking aren't exactly new, though they are plentiful. Walking has been credited with everything from lowering blood pressure to reducing joint pain, calming stress, helping you sleep and even improving bone health and lowering your risk of certain cancers. It can be fun, too—remember the Hot Girl Walk trend that was all over TikTok?
According to a recent meta-analysis in the British Journal of Sports Medicine, brisk walking—and other moderate-intensity exercises—can greatly benefit longevity. Including a total of over 30 million participants and 196 articles, the study’s conclusion is clear.
Related: 19 Workouts That Are Great for Your Heart, From Walking and Water Aerobics to Boxing and Burpees
Exactly How Many Minutes Per Day for Longevity
Only 75 minutes of this exercise per week can lower the risk of mortality. That’s half the recommended amount set by the CDC, and can be split into a mere 15 minutes every workday. (May we suggest “exercise snacking” here?)
Ahead, an occupational therapist who specializes in older populations explains how brisk walking and other moderate-intensity exercises are this helpful, plus workouts she recommends.
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How Moderate-Intensity Exercise, Like Brisk Walking, Reduces Early Death Risk
As you probably know, exercise has benefits on both your physical and mental health—and both promote longevity.
First, moderate-intensity exercise is good for your heart. "Your heart function improves from brisk walking because it speeds up blood flow, reducing strain on your heart and keeping it youthful," says Dr. Brittany Ferri, PhD, OTR/L, an occupational therapist with the National Council on Aging. "Over time, it can greatly lower your chances of suffering heart attacks and strokes by fortifying the heart muscles and boosting cardiac performance."
The emotional and mental benefits of exercise can’t be ignored either. According to research by Yale University, chronic stress can indeed shorten your life.
Dr. Ferri explains how brisk walking sessions help. "They release endorphins, which are chemicals in your brain that make you feel happy, helping relieve symptoms of depression and anxiety, and generally boosting your mood," she explains. "This contributes to a more joyful, stress-free existence."
And again, brisk walking is just one example of a moderate-intensity exercise. Swimming, hiking, cycling, jogging, dancing, skiing and water aerobics are other options Dr. Ferri mentions that "get your heart rate up, which is what sets this type of exercise apart from others."
Related: Here’s What Happens to Your Body if You Exercise for 15 Minutes Every Day
Other Types of Exercise for Longevity
Moderate-intensity cardio isn't the only type of life-promoting movement Dr. Ferri encourages. In fact, she listed three other kinds that are particularly helpful as you age.
Strength training, like lifting weights or body-weight exercises, to maintain strong muscles and help with mobility and balance
Balance and flexibility exercises, like yoga or tai chi, to increase flexibility, support joint health and improve balance
High-intensity interval training (HIIT), a great option when you're short on time and want to improve your cardiovascular health, lung health and metabolism
But back to the main point here: Brisk walking. The next time you're headed out to run errands, consider throwing on a pair of memory foam walking shoes, parking far out in the lot to increase your steps and buying an on-sale walking pad at Walmart for when you're catching up on the Golden Bachelorette.
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Sources
Dr. Brittany Ferri, OTR/L, an occupational therapist
Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies, British Journal of Sports Medicine
Stress makes life's clock tick faster—chilling out slows it down, Yale News
