Sitting too much is dangerous for your health, especially in inactive jobs. Not moving enough raises your risk of death, heart problems, and mental health issues. It can also cause physical problems, like muscle pain and stiffness.
The good news is, small changes can make a big difference. A new study in the British Journal of Sports Medicine found that daily walking can add years to one’s life.
People in the least active group gained over six hours of life for every hour walked. Those who walked as much as the most active group gained over five years of life expectancy, up to 11 years.
How did the Study Measure the Effects of Walking?
The study used a custom life table based on 2019 population data. It divided people into four groups depending on activity levels. Participants wore accelerometer devices on their hips to measure activity for a week.
Researchers included 2017 death records from the National Center for Health Statistics. That year, the average U.S. life expectancy was 78.6 years. If people over 40 dropped activity to the least active group, average life expectancy would fall by six years.
Walking more added small but meaningful gains—0.6 years for moderate walking and 3.5 years for higher activity levels. People in the most active group could raise their life expectancy to 83.7 years, gaining five years.
People in the least active group would need to walk 111 minutes a day to match the most active group. Just under two hours of daily walking could extend life by almost 11 years.
Every hour of walking adds nearly three hours to life expectancy. Moving from low to moderate activity requires about 30 extra minutes of walking daily. Walking an additional hour daily is enough for moderate walkers to reach the highest activity group. Overall, the findings show a strong link between walking and extended life expectancy.
Limitations of the Study
The study used meta-analysis data from U.S. and European adults over 40. Researchers assumed these estimates were accurate and divided participants into four groups. However, people in the U.S. may be less active than those in Europe, which could skew the results.
Participants also wore tracking devices for only one week. Knowing they were being tracked may have caused them to walk more than usual. The hip-worn devices also don’t track all types of movement, like upper-body exercise, which could underestimate the benefits.
Conclusion
Walking is a simple way to improve health and live longer. According to the study’s results, not walking enough can be as harmful as chronic smoking or high blood pressure.
Doctors should tell patients how walking can extend life expectancy. Communities should also create more walkable spaces to encourage activity.
Small changes, like walking daily, make a big difference in health. In today’s sedentary world, walking more can help you live longer and feel healthier.
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Logan Hamilton is a health and wellness freelance writer for hire. He’s passionate about crafting crystal-clear, captivating, and credible content that elevates brands and establishes trust. When not writing, Logan can be found hiking, sticking his nose in bizarre books, or playing drums in a local rock band. Find him at loganjameshamilton.com.
