Walking is one of the most accessible and beneficial forms of exercise. It gets the blood flowing, the heart pumping, and helps to clear the mind.

Moreover, getting into the habit of walking even just a few more steps each day can have significant health benefits in the long run. In this article, we will explore the ways in which walking more can increase lifespan and overall health.

What is Walking?

Walking is the act of moving forward by placing one foot in front of the other. It is a type of aerobic exercise that is low-impact, meaning it puts less strain on the joints compared to high-impact activities like running.

Walking is an activity that is accessible to all, requires no special training or equipment, and can be performed anywhere.

The Relationship between Walking and Lifespan

There is a significant relationship between walking and lifespan. Studies have shown that regular walking can help to increase lifespan and improve overall health.

One study published in the BMJ (formerly known as the British Medical Journal) found that walking at least 3,000 to 4,500 steps per day can reduce the risk of premature mortality by as much as 12%. Another study published in the International Journal of Behavioral Medicine found that individuals who walked at least 10,000 steps per day had a lower risk of mortality than those who took fewer steps per day.

Benefits of Walking More

Walking more can have significant benefits on overall health and lifespan. Some of these benefits include:.

1. Improved Cardiovascular Health

Walking is a form of aerobic exercise. Engaging in regular aerobic exercise has been shown to improve cardiovascular health by lowering blood pressure, reducing cholesterol levels, and decreasing the risk of heart disease and stroke.

2. Increased Brain Function

Walking has been shown to improve brain function, including memory and cognitive abilities.

In one study published in the Journal of Alzheimer’s Disease, individuals who walked regularly exhibited improved memory and cognitive abilities compared to those who were more sedentary.

3. Reduced Risk of Chronic Disease

Walking regularly can help to reduce the risk of chronic diseases such as type 2 diabetes, osteoporosis, and certain types of cancer.

A study published in the Journal of the American Medical Association found that walking at least 10,000 steps per day was associated with a decreased risk of type 2 diabetes.

4. Improved Mood and Mental Health

Walking is an excellent way to improve mood and mental health. Exercise has been shown to release endorphins, which are natural chemicals in the body that can improve mood and decrease stress and anxiety levels.

In addition, walking in nature has been shown to have a calming effect on the mind and body.

5. Increased Balance and Coordination

Walking can help to improve balance and coordination, particularly in older adults. This can help to reduce the risk of falls and improve overall mobility.

How to Increase Your Walking

If you’re looking to increase your walking, there are a few things you can do to get started:.

1. Use a Pedometer or Fitness Tracker

A pedometer or fitness tracker can help you keep track of your steps and motivate you to increase your daily activity levels. You can set goals and track your progress, which can be a great way to stay motivated.

2. Incorporate Walking into Your Daily Routine

Try to incorporate walking into your daily routine as much as possible. This might mean taking the stairs instead of the elevator, parking farther away from your destination, or walking to do errands instead of driving.

3. Set Realistic Goals

It’s important to set realistic goals when it comes to increasing your walking. Start with small goals, such as walking for 10 minutes a day, and gradually work your way up to more significant amounts of time.

4. Join a Walking Group

Joining a walking group can be an excellent way to stay motivated and meet new people. There are many walking groups available, from organized groups to informal groups of friends and family members.

5. Make Walking Fun

Finally, it’s important to make walking fun. Listen to music or a podcast while you walk, bring a friend along, or explore a new area to keep things interesting and avoid boredom.

Conclusion

Walking is an excellent way to improve overall health and increase lifespan. By walking just a few more steps each day, you can reap significant benefits on your physical and mental health.

If you’re looking to increase your walking, start by setting realistic goals, incorporating walking into your daily routine, and making it fun. With time and perseverance, you can increase your walking and enjoy the many benefits that come with it.