Live longer, sleep better: Benefits of walking
Studies highlight how even moderate or brief walks can deliver significant health benefits
Want to sleep better? Take a walk. Want to live longer? Take a walk.
Walking isn’t just a way to get from place to place — it turns out walking is a powerful tool for improving your overall well-being.
Think about it: before chariots, cars, bikes, mopeds (or jets and EVs) came, people were mostly walking from place to place.
The human species has thrived, and regenerated for centuries and millenia.
Science shows that even moderate or brief walks can deliver significant health benefits, from enhancing sleep quality to boosting longevity.
As one of the simplest forms of exercise, walking proves that small steps can lead to big changes.
Here are some of the notable research on walking:
#1. Just 11 minutes of daily walking reduces major health risks
A comprehensive meta-analysis published in the British Journal of Sports Medicine found that engaging in 75 minutes of moderate-intensity activity per week — equivalent to about 11 minutes daily — can lead to substantial health benefits.
This level of activity is associated with a 17% reduction in cardiovascular disease risk, a 7% decrease in cancer risk, and a 23% lower risk of early death. Activities such as brisk walking, gardening, yoga, and water aerobics qualify as moderate-intensity exercises.
#2. Slow-paced walking effectively targets belly fat
Contrary to the belief that high-intensity workouts are necessary for fat loss, a study from the University of Michigan indicates that slow-paced walking can be particularly effective in reducing abdominal fat.
The research involved overweight postmenopausal women who walked 3 miles at either a slow or faster pace, four times a week for 30 weeks.
Those in the slower-paced group exercised longer per session and utilised fat as a primary energy source, leading to more significant fat loss, especially in the abdominal area.
#3. Midlife walking may protect against Alzheimer’s disease
A study by the Barcelona Institute for Global Health suggests that engaging in physical activity during midlife, such as walking, may help protect against Alzheimer’s disease.
The study followed individuals aged 45 to 65 with a family history of Alzheimer’s over four years.
Participants who met the World Health Organisation's recommended levels of moderate or vigorous activity showed reduced accumulation of beta-amyloid in brain scans — a protein associated with Alzheimer’s — and thicker cortical regions vital for memory.
Notably, individuals who transitioned from inactivity to regular exercise saw significant benefits.
#4. Study: Walking cuts all-cause mortality risk
Another study on the benefits of walking was done by researchers and published in BMJ in 2019. The team led by Ekelund published their study titled “Dose-response associations between accelerometry-measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis.”
Their key findings:
Even small amounts of light to moderate physical activity, such as walking, are associated with a lower risk of all-cause mortality.
The greatest benefit was seen in individuals moving from being inactive to doing just 24 minutes per day of light activity (e.g., slow walking).
More physical activity further reduced risk, but some movement is always better than none.
Takeaways
Incorporating walking into daily routines can yield significant health benefits, from reducing the risk of chronic diseases to enhancing cognitive function.
Even modest amounts of walking can make a meaningful difference in one's overall health.
You can't pay someone to walk for you.
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