Daily Walks Could Help You Live Over a Decade Longer

A new study says that regular walking could help you live longer.
Those who were most active moved the equivalent of 160 minutes of walking per day.
People who are not very active could gain as much as 11 years of life by walking more.
Walking increases life span by improving cardiometabolic health.
It’s important to start slow and build up to your walking goal.

According to a study published online on November 14, 2024, in the British Journal of Sports Medicine, getting less physical activity is linked with premature death.

However, the researchers found that increasing physical activity — for example, taking daily walks — could extend how long people live.

If people were as active as the top one-quarter of Americans, they could live around 5 years longer.

Additionally, if people who are among the least active brought their activity up to this level, they might add an additional 11 years to their lives.

The authors further speculated that infrastructure changes like walkable neighborhoods and green spaces, which help promote activities like biking and walking, could lead to greater longevity within the general population.

Greater physical activity linked to living longer

To conduct their study, the researchers gathered data from people older than age 40, which was collected via activity trackers for the 2003-2006 National Health and Nutrition Examination Survey (NHANES).

They also used 2019 U.S. Census data as well as 2017 death data gleaned from the National Center for Health Statistics.

The team then created a mathematical model to predict how different levels of physical activity could influence how long people lived.

They found that the 25% of individuals who were most active engaged in activity levels equivalent to walking 160 minutes every day at a pace of 3 mph.

Based on this, they estimated that if all people boosted their activity to this level, they could increase their life expectancy from 78.6 to 84 years — an increase of over 5 years.

However, being in the lowest 25% of activity was associated with a decrease in life expectancy of around 6 years.

If these less active individuals logged an additional 111 minutes of walking each day, though, they could conceivably experience even greater benefits, living nearly 11 years longer.

How walking might increase longevity

John Lowe, MD, a physician at Restore Care specializing in preventive health and lifestyle medicine, who was not involved in the study, explained that regular walking has several beneficial effects that contribute to a longer life.

It can help you decrease your resting heart rate, manage cholesterol, and reduce your chances of heart attack or stroke.

“Walking … can be useful for glucose metabolism,” he added, “because [it is] known to enhance insulin actions, which would enable better blood sugar management and reduce the chances of type 2 diabetes. A walk after meals is particularly effective for blood glucose control.”

Regular walking can also protect the body from systemic inflammation, according to Lowe. Systemic inflammation has been associated with several chronic diseases in epidemiological studies.

“Maintaining a walking routine helps downregulate inflammatory markers, including C-reactive protein (CRP), which helps improve immune system responsiveness and maintain cellular health,” he concluded.

How to get started walking more daily steps

Dr. Sean Ormond, a pain management doctor with Atlas Pain Specialists, who was also not a part of the study, said that walking doesn’t have to take a large commitment to make a difference for you.

“Start with small, doable changes that fit into your daily life,” he said. “For example, instead of finding the closest parking spot, park farther away and enjoy the walk. Swap the elevator for the stairs when you can. Take five- or ten-minute walking breaks during your workday — maybe a quick lap around your house, office, or even your yard.”

Ormond added that taking a gentle walk after meals can be beneficial because it helps you digest your food and doesn’t feel like exercise.

“If you have kids or pets, make walking a family affair,” he suggested. “[I]t’s a great way to bond while staying active.”

If you’d like to take a more structured approach, Ormond said step-counting apps and fitness trackers can make walking more fun. “Set small, realistic goals, like an extra 500 steps a day, and build from there,” he said.

Also, he said that people shouldn’t become discouraged if the 160 minutes of activity mentioned in the study seems like a daunting goal.

“Every step you take is a step toward better health,” said Ormond. “What matters most is consistency.”

“So, lace up your shoes and see where a walk can take you — physically, mentally, and emotionally. It’s one of the easiest ways to nurture your body and mind for years to come,” he said.