A new study shows that regular activity can significantly increase life expectancy. Published in the British Journal of Sports Medicine, this research carried out by an international team of researchers highlights the numerous physiological and psychological benefits of this activity, an exercise accessible to all. Approximately 160 minutes per week would be enough to reduce the risk of premature mortality and extend healthy lifespan.
Daily walking: a key to living longer
A new study shows that regular walking can significantly increase life expectancy. Published in the British Journal of Sports Medicinethis research carried out by an international team of researchers highlights the numerous physiological and psychological benefits of walking, an exercise accessible to all. EApproximately 160 minutes of weekly walking would be enough to reduce the risk of premature mortality and extend healthy lifespan.
A landmark study on the benefits of walking
Led by scientists affiliated with the World Health Organization (WHO) and renowned universities such as Loughborough and Perth, the study is based on a meta-analysis bringing together several cohorts around the world. This work followed thousands of participants over several years to study the impact of their walking habits on their health and longevity.
Data reveals that individuals walking regularly at a moderate pace reduce their risk of mortality by 31%. This reduction also concerns cardiovascular diseases, with a risk reduction of around 30%.. These results are part of a research context where the beneficial effects of light physical activity are increasingly documented. “What makes walking particularly interesting is its simplicity and accessibility. It does not require any specific equipment or prior physical condition,” explains Professor Fiona C. Bull, co-author of the study and member of the WHO.
By looking at different levels of intensity and duration, the researchers identified a “dose-response effect”: walking more or at a faster pace amplifies the benefits. However, even modest amounts of time, such as 22 minutes per day (or about 2.5 hours per week), can be enough to produce positive effects.
The mechanisms underlying the benefits of walking are varied and complementary. At the cardiovascular level, walking stimulates blood circulation, reduces blood pressure and improves cholesterol levels. By reducing blood glucose levels, it plays a preventive role against type 2 diabetes. It also promotes mental health through the regulation of cortisol, the stress hormone, and the increased production of endorphins, responsible for the feeling of well-being.
The benefits extend to the cellular level: regular exercise reduces oxidative stress and improves mitochondrial efficiency, essential factors for slowing aging. These biological improvements explain why regular walkers have lower mortality rates, regardless of their initial physical condition.
Another key aspect is the impact of walking on chronic inflammation, a factor underlying many age-related diseases. Moderate physical activity helps reduce inflammatory markers, which protects against pathologies such as osteoarthritis, dementia and certain cancers.
Adopt a healthy lifestyle for optimal longevity
Although walking is an accessible and effective practice, it only constitutes one pillar of an overall healthy lifestyle. To maximize healthy life expectancy, here are some other habits to incorporate:
- A balanced diet: Prioritize fruits, vegetables, fiber and lean proteins, while limiting processed foods and foods rich in added sugars.
- Regular sleep: Getting 7 to 9 hours of sleep per night is essential for physical and mental recovery.
- Stress management: Practices like yoga, meditation or breathing techniques can be beneficial.
- Maintain an active social life: Regular social interactions stimulate the brain and prevent depression.
- Avoid harmful substances: Limiting alcohol consumption and avoiding tobacco remains fundamental.
Finally, walking can be easily combined with these other habits. For example, walking after meals improves digestion and regulates blood sugar, while a walk in nature can double the stress-relieving effects.
An invitation to take action
The results of this study confirm that small habits, such as walking daily, can have a significant impact on the length and quality of life. Accessible, inexpensive and adaptable, walking is an ideal activity for all ages.
For beginners, it can help to start with modest goals, such as 10 minutes a day, before gradually increasing the duration or intensity. Modern technologies, such as activity tracking apps, can also motivate and help maintain consistency. So why not put on your shoes and enjoy the benefits today?
