Walking has experienced a notable rise in popularity over recent years, primarily due to research highlighting its significant health benefits and contributions to longevity. A new study adds to this body of knowledge, suggesting that individuals do not need to walk for extensive durations to reap these rewards. Instead, dedicating just a few minutes each day can substantially enhance one’s overall health.
The recent meta-analysis published in the British Journal of Sports Medicine examined data from 196 peer-reviewed studies involving over 30 million participants. The focus was on the relationship between physical activity and health outcomes. The findings revealed that engaging in 75 minutes of moderate-intensity exercise, including brisk walking, per week can lead to a 23% reduction in the risk of early death. Furthermore, the analysis indicated that this level of activity also decreased the risk of cardiovascular disease by 17% and cancer by 7%.
Several factors contribute to the health benefits of walking. One major advantage is its accessibility; walking requires no special skills or equipment, making it an easy exercise for most people to adopt. Albert Matheny, co-founder of SoHo Strength Lab, emphasizes that walking is a cardiovascular workout that also bears weight, which can enhance bone density and overall mobility. In addition to physical benefits, walking is associated with improved mood, heart health, and a lower risk of diabetes.
The amount of walking needed to obtain health benefits can vary depending on individual goals. The study highlighted that walking at a brisk pace for just 11 minutes a day (or 75 minutes over a week) can yield significant health perks. However, there is no strict cutoff for benefits; even less than 5,000 steps can still be advantageous. Matheny advises those seeking fitness benefits to aim for 5,000 or more steps daily, but ultimately encourages individuals to engage in whatever level of walking they can manage.
Incorporating more walking into daily routines can be accomplished in numerous ways, from establishing a walking workout to finding opportunities for casual walking, such as visiting friends on foot instead of driving. Upgrading to appropriate footwear may be necessary for those looking to increase their walking activities. Matheny encourages people to embrace walking whenever possible, as it positively impacts both mental and physical well-being.
