Walking is the Key to a Longer Life, Researchers Say
According to researchers, there is no need to become a marathon runner to see a significant improvement in the quality of our life and avoid the risk of early death. Physical activity, even in the form of a brisk walk, can have immense benefits for our overall health and well-being.
A recent study conducted by the London School of Economics examined the habits of one million people in the UK and South Africa between 2013 and 2023. The results showed that incorporating small changes, such as regular walks, into our daily routines can have a profound impact on our longevity and health.
Benefits of Walking
Walking is a simple yet effective form of exercise that can help prevent chronic diseases such as diabetes, hypertension, and obesity. The study found that walking just three or more times a week can reduce mortality risk by up to 52% for individuals over 65 years old.
For those between the ages of 45 and 65, the reduction in mortality risk was 38%, while the overall population saw a 27% decrease. The key is consistency and making physical activity a habit that is integrated into our daily lives.
How Many Steps Do You Need?
The researchers recommend aiming for 5,000 to 7,500 steps per day, three times a week, to achieve optimal health benefits. By maintaining this level of physical activity for more than two years, individuals can add up to 3 years to their life expectancy.
Golden Rules for Starting a New Habit
The study also identified three golden rules for successfully incorporating walking into our daily routine:
Start Slowly:
Begin with a short daily walk at a comfortable pace to build the habit gradually. Starting too intensely can lead to burnout and decreased motivation.
Set Realistic Goals:
Set achievable goals based on your current level of physical activity. Start with small steps and gradually increase your activity level over time.
Be Consistent:
Consistency is key to forming a lasting habit. Focus on incorporating regular walks into your routine and gradually increase the intensity as you become more comfortable with the exercise.
Overall, the message is clear: walking is a simple yet powerful way to improve our health and increase our life expectancy. By making small changes to our daily habits, we can enjoy a longer and healthier life.