Walk this way to a longer and healthier life.
For years, 10,000 steps has been the magical number promoted by fitness trackers and health apps for daily activity.
You may need even less than that — a mere 20 minutes a day could bring positive health effects and more.
“Walking enhances blood circulation, which improves overall blood flow,” certified personal trainer Allison Goldsmith recently told Parade. “It also helps regulate blood pressure and decreases stress on the arteries.”
It’s well-known that exercise reduces the chances of cardiovascular disease, such as heart attack, stroke and heart disease.
While other types of exercise certainly have their positives, walking is a healthy habit to adopt for improving heart health, managing blood sugar and perhaps even reducing dementia risk.
A brisk walk has been shown to be comparable to running in terms of reducing the risk of high blood pressure, high cholesterol and diabetes.
And whatever is good for the heart is generally good for the brain, as increased blood flow can bring more oxygen to the brain, helping it function better.
Regularly walking at a quick pace can reduce the chances of dementia and Alzheimer’s. Even around 3,800 steps — just a bit more than what can be covered in 20 minutes — lowered the risk by 25%.
Better blood flow also supports the immune and lymphatic systems, offering more protection from infections.
For more mental boosts, leaving the phone behind while heading out for a stroll in nature can lower stress and anxiety, lift mood and even increase self-esteem.
Taking a walk after eating helps reduce the risk of Type 2 diabetes and blood sugar spikes, as “muscles consume glucose for energy, requiring less insulin and allowing for more stable glucose levels,” according to Goldsmith.
While lifting weights can improve bone health, so does walking as a low-impact exercise that stimulates bone remodeling and helps with joint health.
“When your feet hit the ground, it lets the body know that your old bone tissue needs to be replaced to increase bone density and reduce the risk of fractures,” said Goldsmith. “Your hips and legs will receive the biggest benefits from walking, like increased bone mineral density.”
In addition to all the heart, mind, muscle and joint benefits, walking for 20 minutes every day can add years to your life.
One analysis found that taking around 4,400 steps a day reduced early mortality by an average of 41% in women aged 62 to 101.
