- Walking for a certain amount of time every day can extend your life, new research shows.
- Scientists found that if all people increased their activity to 160 minutes a day, they could increase their life expectancy in five years.
- Experts explain how walking can benefit your health.
The benefits of walking there are plenty – improving heart health, sleep quality and mood are just some of the many benefits of taking a walk. New research has now found that walking can add more than 10 years to your life, especially if you walk for 160 minutes a day at a speed of 5 km/h.
A study published in the British Journal of Sports Medicine analyzed data from the National Health and Nutritional Examination Survey (NHANES), which looked at US adults aged 40 and older. Participants wore an activity monitor for at least four days. Researchers then created a mathematical model to predict how different levels of physical activity could affect people’s lifespan.
Comparing the most active participants with the least active participants, researchers found that the more physically active participants tended to have the highest life expectancy. More specifically, they found that 25% of the most active people in the study walked for 160 minutes every day at a speed of 5 km/h. Based on this, researchers estimate that if all people increased their activity to this level, they could increase their life expectancy from 78.6 to 84 years – an increase of more than five years.
However, being in the bottom 25% of activity was associated with a decrease in life expectancy of approximately six years. But if these less active individuals walked an extra 111 minutes every day, they could potentially experience even greater benefits and live nearly 11 years longer.
This study confirms what we’ve known for a while: staying active, even with something as simple as walking, can significantly increase life expectancy, says Adedapo Iluyomade, MDpreventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute. “For those who are currently the least active, adding just one hour of walking per day could result in measurable gains in longevity – potentially even adding hours [of life] for every hour walked.”
Walking is one of the most accessible forms of physical activity with far-reaching benefits, continues Dr. Ilyuomade. “It improves cardiovascular health, lowers blood pressure and helps maintain a healthy weight. It also supports mental well-being, reducing stress and improving mood.” Even walking regularly reduces the risk of chronic diseases such as type 2 diabetesheart disease and some cancers, he adds.
This study promotes the importance of an active lifestyle over a sedentary lifestyle, says Alisha Goodrum, MD, an internal medicine physician with PlushCare. “Although socio-economic and basic health conditions influence activity levels, walking is a free physical activity that benefits everyone.”
The bottom line
The key takeaway from this new research is that even small, consistent increases in physical activity, such as walking, can have a profound impact on health and longevity, says Dr. Iluyomade. “These findings highlight how accessible and impactful walking can be, especially for those who feel put off by the idea of vigorous exercise.” It’s a powerful reminder that investing time in exercise today can add meaningful time to our lives tomorrow, he notes.
You can add more walking to your day by making small changes, says Dr. Goodrum. “You can think of parking the car further away at the entrance of a shop or use of the stairs instead of the elevator. That’s also possible take several shorter walks during the day instead of making time for a longer exercise. Walking is a great activity to do with others, grab a family member or neighbor and spend time catching up instead of a sedentary activity, she suggests.
Walking is for everyone, regardless of fitness level or age, says Dr. Iluyomade. “Start where you are, whether that’s a five-minute walk or a longer walk. Over time, you will not only see physical benefits, but also notice how walking improves your mental clarity and energy.” The key is consistency: every step counts towards a healthier and longer life, he explains.
