Walking is one of the easiest and most accessible forms of exercise. It’s great for overall health, improving mood, and reducing the risk of chronic diseases. According to recent studies, taking a daily walk can help in preventing early death.

But the question that arises here is – how long should you walk each day to avoid early death?.

What duration is effective?

Walking can offer a range of health benefits, but at the same time, the duration of exercise also plays a vital role in determining its effectiveness in preventing early death.

A study in 2018 found that walking for just 30 minutes a day is enough to offer significant health benefits. The study also suggested that walking for longer periods of time can further reduce the risk of mortality.

In another study, researchers analyzed the walking time and mortality of more than 50,000 participants, and found that walking for about 60 minutes per day is associated with the lowest risk of early death, particularly from cardiovascular disease.

Although walking for less than 60 minutes still offers the health benefits, increasing the duration to 60 minutes can significantly improve overall health and reduce the risk of chronic diseases.

The intensity of your walk

When it comes to walking, the intensity also matters. For instance, brisk walking can provide even more benefits than slower-paced walking.

Several studies have suggested that brisk walking can help in weight loss as well as reducing the risk of serious health problems like heart disease and high blood pressure.

A study in 2014 examined the walking pace and mortality risk in more than 475,000 people. The researchers found that brisk walking was associated with a lower risk of early death compared to slow walking.

The study suggested that brisk walking for at least 20-25 minutes per day can do wonders in reducing the risk of death.

Tips to help you increase your walking time

Increasing your walking time can be a little challenging at the beginning, but with some tips and tricks, you can easily make it a habit.

1. Start small: If you’re a beginner, start by walking for just 10-15 minutes per day and gradually increase the duration as per your preference.

2. Find a walking buddy: Walking with a friend or family member can be fun, and you can motivate each other to walk for longer periods.

3. Take the stairs: If you’re at work or going to the grocery store, take the stairs instead of the elevator. Every bit of walking counts!.

4. Walk to work: If possible, walk or bike to work instead of driving. This can give you an excellent opportunity to add some extra walking time to your day.

5. Listen to music or podcasts: If you get bored while walking, consider listening to music or podcasts to make it more enjoyable.

Conclusion

In conclusion, walking every day can significantly reduce the risk of early death, and walking for 60 minutes a day can provide maximum health benefits. However, the duration of your walking session should be adjusted as per your lifestyle.

Incorporating brisk walking and making some simple changes in your daily routine, like taking the stairs, can also help in increasing your walking time and providing additional health benefits.