Does Walking Improve Longevity?
Can you walk your way to a longer life? Yes, you can!
Research shows that walking improves longevity by providing physical and mental health benefits. To reap these benefits, though, you have to walk often enough, briskly enough, and do it correctly.
Walking Can Help You Live Longer
A number of studies show that walking can extend longevity by providing a number of physical and mental benefits.
Physical Benefits
Walking can promote maintaing a healthy, strong, mobile body as you age!
Weight Loss
Losing weight can help you live longer. Research shows that carrying around excess weight can shorten your lifespan. The results of another study suggests that maintaining a stable weight after the age of 60 can help older women reach “exceptional longevity,” living to the age of 90, 95, or even 100 years.
Walking is a great way to burn calories. Adding a 30-minute brisk walk (3.5 mph) can burn an extra 150 calories every day. This form of aerobic movement can help you lose extra pounds or maintain a healthy weight.
Improved Mobility
Mobility is your ability to move your body purposefully as you go about your day. Medical professionals consider mobility the foundation for a healthy and independent life.
Mobility allows you to get out of bed, get into and out of the shower or a car, and carry groceries. It also helps you avoid falls and prevent the injuries that can send you to the hospital, put you in a nursing home, or even shorten your lifespan.
One-third to one-half of people age 65 and older experiences some loss of mobility, according to Harvard Medical School. Nearly 14 percent of adults in the United States have some type of mobility problem that interferes with their ability to climb stairs or walk.
Walking is the Cornerstone of Mobility
Mobility requires physical strength, stamina, balance, coordination, and range of motion, which is how far you can move your joints. Walking improves each of these requirements to help you remain mobile and extend your lifespan.
Harvard Medical School discusses a study that investigated the link between exercise, including walking, and mobility. The researchers recruited 1,600 people who were between 70 and 89 years old, didn’t exercise regularly, and were relatively frail. Half the subjects participated in a health education program and did some stretching exercises; the other participants aimed at getting 150 minutes of aerobic activity, and underwent some flexibility and balance training.
The researchers followed each of the participants for 2.7 years. They found that the participants in the exercise program were 28 percent less likely to become disabled, which the researchers defined as being unable to walk about 400 yards without help from another person, compared with volunteers from the other group. The subjects in the exercise group were also 18 percent less likely to experience any physical disability.
The author of the study said that “Walking was the cornerstone of the program.”
Stronger Muscles
Walking strengthens several important muscles, such as:
Quadriceps at the front of your thighs
Hamstrings at the back of your thighs
Hip adductors on the insides of your thighs
Gastrocnemius and soleus muscles in your calves
Gluteal muscles in your buttocks and abdominal muscles
Walking can also help address or prevent many life-shortening health conditions. Going for regular strolls can:
Help reduce blood pressure
Strengthen bones and help prevent osteoporosis
Promote joint health to reduce the risk or symptoms of arthritis
Improve the quality of your sleep
Lower your risk for heart disease, stroke, colon cancer, and diabetes
Strengthen your immune system
Boost energy levels
More Independence
Since walking helps with strength and mobility, it can help you live independently and remain safely in your own home.
Mental benefits
Walking can provide a number of mental benefits, according to a study discussed by the American Psychological Association (APA). Getting half of the recommended amount of exercise each week, such as walking at a brisk pace for just 75 minutes weekly, can lower the risk of depression by 18 percent; adults who get the recommended amount of exercise by brisk walking 2.5 hours per week can reduce their risk of depression by 25 percent.
Walking can improve your mood, reduce stress, and lower the risk of dementia and cognitive decline - all of which can help you live longer.
Should I Walk Every Day?
Sure! Unlike other forms of exercise that require you take “rest days” to avoid injuries, you can walk every day. Many types of vigorous physical activity, such as running or playing tennis, can actually damage your muscles. Rest days give your body an opportunity to repair damaged muscles.
How Long Should I Walk Every Day?
Many health professionals recommend walking for at least 30 minutes on most days. If you cannot walk for 30 continuous minutes, you can take several shorter walks throughout the course of your day. You could take 10-minute walks after each meal, for example, or take a 15-minute walk in the morning and another in the evening.
How to Start Walking Towards a Longer Life
Assess Your Walking Skills and Safety
The first step is to measure how well you walk, and if you can walk safely alone and without the help of another person. If you have a “trick knee” or have recently had a hip or joint replacement, for example, walking may be more difficult or hazardous than you realize – and you certainly don’t want to get yourself into trouble after having ventured far from home by yourself.
Start Slowly
Go for a short walk, perhaps around the block or in a mall. Extend the length of your walks slowly as you build strength and endurance.
Join a Walking Program or Walk with a Buddy
Walking with others helps you walk safely – and you are more likely to stick with a walking if you walk with someone else. Having a walking partner will also help you feel more motivated and adventurous.
Wear the Right Shoes
You don’t need to invest in expensive shoes to walk your way to a longer life. Unless you have foot problems, you can probably just wear comfortable sneakers.
Walk with a Cane or Walker, if You Use One
Your cane or walker can help improve your balance and reduce your risk of falls. Using your cane or walker can also help take the pressure off painful joints to help you walk longer.
Walk at the Right Pace
You should aim at walking as quickly as you can, but still be able to talk to your walking buddy. The perfect walking pace makes you feel like you are climbing stairs.
Plan to Walk Safely
Here are some tips to stay safe while walking:
Walk during the day or in well-lit areas in the evening; be aware of your surroundings
Stay on the beaten path – avoid uneven surfaces, obstacles and tripping hazards
Keep hydrated – drink plenty of water or other low-calorie liquid
Dress for the weather – wear layers of clothing in cold weather and light-colored, loosely-weaved clothing in hot weather; opt for slip-resistant walking shoes, especially in cold weather when walking surfaces may be icy
Always bring a phone - your cell phone can be a lifesaver if you or your walking partner falls, gets sick, or feels too tired to continue; if you don’t have a phone, ask your walking partner to bring theirs
When it comes to living a long life, every step you take counts. For more tips on starting a walking program, consult with your team at Mighty Health. We can also provide more information on the different ways walking can help you live longer.