If the idea of hard workouts or long runs makes you tired just thinking about it, here’s some good news: you don’t need to be a fitness expert to improve your health.
A recent study shows that something as simple as walking every day can help you live longer and stay healthier.
The study, led by heart doctor Maciej Banach, found that walking about 4,000 steps each day can lower your risk of dying from any cause. And if you walk just over 2,300 steps a day, you can already lower your risk of heart disease.
Even better, the more steps you take, the more benefits you get. There seems to be no limit—the more you walk, the healthier you become.
This was the largest study of its kind. It looked at health data from 226,889 people in 17 studies around the world. The results were clear: adding more steps to your day helps improve your health in a big way.
For example, walking just 1,000 more steps each day can lower your risk of early death by 15%. Walking 500 more steps a day can lower your risk of heart disease by 7%.
These benefits were seen in people of all ages, genders, and from different parts of the world. That means walking is a simple and effective way to stay healthy for almost everyone.
Right now, over 25% of people around the world don’t get enough exercise. This lack of movement increases the risk of heart disease and other serious health problems. Women and people in wealthier countries are especially affected. The World Health Organization says not moving enough is one of the top causes of early death.
The COVID-19 pandemic made things worse. Many people stopped being active, and even two years later, most haven’t gone back to their old activity levels.
Because not being active is linked to more than 3 million deaths a year, it’s very important to find easy ways to get people moving again. Walking is a great solution—it’s free, easy to do, and doesn’t require any special equipment.
The study also showed how walking helps people at different ages. For older adults (over 60), walking between 6,000 and 10,000 steps a day can cut their risk of dying early by 42%. For younger adults (under 60), walking between 7,000 and 13,000 steps can reduce their risk by 49%.
Even though the study didn’t include all details like income, race, or health history, the message is still strong: walking more every day can help you live longer and feel better.
Dr. Banach says that for most people, walking might be just as powerful—or even more helpful—than taking medicine to prevent heart disease. So, before you worry about joining a gym or doing intense workouts, just think about walking. It’s a simple, smart, and effective way to take care of your heart and health.
If you care about wellness, please read studies about how ultra-processed foods and red meat influence your longevity, and why seafood may boost healthy aging.
For more health information, please see recent studies that olive oil may help you live longer, and vitamin D could help lower the risk of autoimmune diseases.
Just put on your shoes and take the first step toward a longer, healthier life.
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