Even Walking at a Normal Pace Significantly Extends Life

We frequently discuss the benefits of exercise. Running, cycling and muscle-strengthening exercises are covered in our other articles . Their benefits certainly cannot be overlooked, but the good news is that when these exercises feel difficult, simply walking at a normal pace can benefit both our health and the number of years we live.

American Journal of Preventive Medicinepublished a study in October 2017 showing that regular walking at a normal pace can prevent premature deaths from inactivity, even when activity remains below recommended exercise levels. In other words, simply going for a walk has very important health benefits, without strenuous sports requiring training or paying to attend a gym.

Various sources state that at least 150 minutes of moderate-intensity physical activity should be performed weekly. However, this new study states that even 120 minutes of normal-paced walking each week is very important for longevity. According to the study, nothing beyond your normal steps is expected. What matters is walking regularly for at least about 20 minutes.

Normal-Paced Walking Is Far More Meaningful Than No Activity

Walking is one of the best physical activities and is associated with lower risks of heart disease, diabetes and breast cancer.

This survey-based study included 62 thousand men and 77 thousand women and examined deaths from any cause between 1999 and 2013.

The study’s most striking finding was that even nearly 2 hours of walking weekly provided substantial and clinically meaningful benefits in death rates (approximately %20).

According to the researchers, inactivity is among the worst habits for health, but even simply walking can significantly benefit your health.

In conclusion, do not worry if you cannot participate in sports or exercise because of certain conditions. Simply walking as much as you can may extend your healthy years.

Below is an infographic summarizing findings from a study published in JAMA in 2015. That study also found that walking reduced the risk of death (mortality) as effectively as running.