Walking is one of the easiest and most accessible forms of physical activity. And now, new research confirms that walking regularly can do more than just improve your mood and posture.

According to a recent study published in the British Journal of Sports Medicine, women who engage in active walking could extend their lifespan by several years.

Why Active Walking?

Walking has always been a popular form of exercise. It is safe, easy to do, and virtually free (all you need is a comfortable pair of shoes). However, not all walking regimens are created equal.

Active walking, also known as brisk walking or power walking, is defined as walking at a moderate or vigorous pace. The goal is to raise your heart rate, breathe harder, and break a sweat.

This type of walking is different than leisurely strolling and can maximize the health benefits of walking.

According to the study, women who walked at a brisk pace for at least 30 minutes a day, 5 days a week, lowered their risk of death from all causes by 50% compared to women who didn’t walk consistently.

The researchers analyzed data from over 34,000 women aged 50 to 79 years old who participated in the Women’s Health Initiative study from 1993 to 2017.

The Benefits of Active Walking

The benefits of active walking are numerous and varied. Here are just a few of the reasons to consider incorporating this form of exercise into your daily routine:.

1. It Can Improve Cardiovascular Health

Walking at a moderate or vigorous pace increases your heart rate, which can strengthen your heart and improve blood circulation. This, in turn, can lower your risk of developing heart disease, stroke, and other cardiovascular problems.

2. It Can Boost Your Energy Levels

Walking regularly can increase your overall energy levels and reduce feelings of fatigue. A brisk walk can give you an instant boost of energy, especially during the middle of the day.

3. It Can Strengthen Your Bones and Muscles

Walking is a weight-bearing exercise, which means it can help strengthen your bones and muscles over time. This can reduce your risk of developing osteoporosis, arthritis, and other conditions.

4. It Can Improve Your Mental Health

Exercise is known to release endorphins, which are hormones that can boost your mood and reduce feelings of stress and anxiety. Walking can also help you clear your mind and improve cognitive function.

5. It Can Help You Manage Your Weight

Walking at a moderate or vigorous pace can burn calories and help you maintain a healthy weight. This can reduce your risk of developing obesity and related health problems.

How to Get Started with Active Walking

If you’re ready to start reaping the benefits of active walking, here are some tips to help you get started:.

1. Consult with Your Doctor

If you haven’t exercised regularly in a while, it’s a good idea to consult with your doctor before starting any new exercise program.

They can advise you on any precautions you should take based on your individual health and medical history.

2. Invest in a Good Pair of Walking Shoes

Walking is much more enjoyable and effective when you have comfortable, supportive shoes. Look for shoes that are specifically designed for walking and that fit well.

3. Start Slow and Gradually Increase Your Pace

If you’re new to walking or haven’t exercised regularly in a while, start off with short, easy walks and gradually increase your pace and distance. This can help you avoid injury and burnout.

4. Schedule Your Walks

To make sure you stick with your walking routine, schedule your walks as you would with any other appointment or activity. This can help you stay accountable and motivated.

5. Find a Walking Buddy

Walking with a friend or loved one can make the experience more enjoyable and provide social support. Plus, it can help you avoid skipping your walks when you’re feeling less motivated.

The Bottom Line

Active walking is a simple, accessible, and effective form of exercise that can offer numerous health benefits. According to recent research, incorporating active walking into your daily routine could extend your lifespan by several years.

So, if you’re looking for a low-impact, low-cost way to improve your cardiovascular health, strengthen your muscles and bones, and boost your overall mood and energy levels, lace up your shoes and start walking today!.