Walking is one of the most accessible forms of physical activity. It’s easy, free, and requires no special equipment or training. It’s also a great way to stay healthy and reduce the risk of chronic disease.

But does walking 45 minutes each day lower the risk of early death? Let’s take a closer look at the science.

What the Research Says

Many studies have shown that regular physical activity is associated with a reduced risk of chronic diseases such as heart disease, stroke, diabetes, and certain types of cancer. It’s also been linked to a lower risk of premature death.

But how much physical activity is enough?.

A recent study published in the British Journal of Sports Medicine looked at the link between walking and the risk of early death. The study included over 90,000 participants who were followed for an average of nine years.

The researchers found that walking for just 30 minutes each day was associated with a 20% lower risk of early death compared to not walking at all. Walking for longer periods of time was associated with an even greater reduction in risk.

Another study published in the American Journal of Clinical Nutrition found that walking briskly for 45 minutes each day was associated with a 24% lower risk of early death compared to not walking at all.

Why Walking is Effective

Walking is an effective form of exercise for several reasons. Firstly, it’s low-impact, meaning it’s easy on the joints and less likely to cause injury than other forms of exercise.

Secondly, it’s a weight-bearing exercise, which means it helps to build and maintain bone density. And finally, it’s a form of aerobic exercise, which means it increases the heart rate and improves cardiovascular fitness.

Other Benefits of Walking

In addition to reducing the risk of chronic disease and premature death, walking has many other health benefits. Here are just a few:.

Improves mental health and reduces the risk of depression
Helps to maintain a healthy weight
Increases muscle strength and endurance
Reduces the risk of falls in older adults
Improves sleep quality

How to Incorporate Walking into Your Routine

If you’re not used to walking regularly, it’s important to start slowly and gradually increase the amount of time you spend walking. Here are some tips to help you incorporate walking into your daily routine:.

Start with short walks of 10-15 minutes and gradually increase the duration
Find a walking buddy or join a walking group for motivation
Walk to and from work or school if possible
Take the stairs instead of the elevator
Use a pedometer or fitness tracker to monitor your progress

Conclusion

Walking 45 minutes each day can reduce the risk of early death and improve overall health and wellbeing. It’s a simple and effective form of exercise that can be easily incorporated into daily life.

If you’re not already walking regularly, now is a great time to start!.