Daily Walks Could Add More Than 10 Years to Your Life

Your post-dinner walk is more than just an easy way to help digest food. A recent study published by the British Journal of Sports Medicine found that increased physical activity (PA)—specifically daily walks—can increase life expectancy by up to 11 years. “If all individuals were as active as the top 25% of the population, Americans over the age of 40 could live an extra 5.3 years […] on average,” the study reads. And if the least active individuals in the study spent an additional 111 minutes walking each day, they could extend their life expectancy by up to 11 years. By carving out time to take an extra-long walk, you could reap more than the immediate benefits of exercise—you could increase your lifespan.

How Are Daily Walks Linked to a Longer Life?

To identify the link between daily walks and increased longevity, researchers examined PA data from the 2003-2006 National Health and Nutritional Examination Survey, looking at life expectancy outcomes based on physical activity. “The greatest gain in lifetime per hour of walking was seen for individuals in the lowest activity quartile, where an additional hour’s walk could add 376.3 min (6.3 hours) of life expectancy,” the study says, concluding that “increased investment in PA promotion and creating PA promoting living environments can promote healthy longevity.” The longer you walk, the better chance you have of making it to 100. Here are a few ways to work more walking into your daily routine.

How to Take Walks More Frequently

Take Advantage of All Opportunities

Whether you’re waiting for a table at a busy restaurant, taking a trip to see the fall foliage, or have some time during your lunch break at work, there’s never a wrong time to take a walk. Oftentimes, taking walks can feel like a chore assigned for our designated workout time; however, non-traditional moments can help you enjoy physical activity while reminding you that there’s no “right” time to get some steps in.

Walk Your Pet for Longer

If taking your pet for a walk is something you already have to do every day—why not extend that walk and enjoy some added health benefits? Spend an hour (or more) walking next to your furry companion and you’ll be surprised how far you can go.

Listen to a Gripping Story

Are you finding it hard to entertain yourself on long walks? Consider queuing up multiple episodes of your favorite podcast or a fascinating story you’ve recently come across that you’d like to learn more about. While many people find it satisfying enough to listen to music as they walk, you might discover that listening to a gripping tale keeps you going for longer.