Walking has become more and more popular in the last few years, thanks to many studies that have found it to be very good for your overall health and longevity. Now, another study has found that you don’t have to log a few miles to get the benefits of walking. In fact, just a few minutes a day can improve your overall health.
So, what’s wrong with this research and why is walking good for you? Here’s what we know.
Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.
What did the study find?
A meta-analysis, published in British Journal of Sports Medicineanalyzed data from 196 peer-reviewed articles covering more than 30 million people. The researchers looked specifically at the relationship between physical activity and health.
After extensive research, the researchers found that people who did 75 minutes of physical activity (which included brisk walking) per week had a 23% lower risk of premature death.
When the authors were more complicated, they found that 75 minutes a week of physical activity lowered the risk of heart disease by 17% and cancer by 7%.
Why is travel good for you?
There are several reasons why travel is beneficial. First, it is accessible.
‘There’s no skill barrier and people are generally not intimidated,’ says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. You don’t need any extra equipment, meaning you can just get out the door and go.
‘Walking is good because it’s exercise, but it’s also stressful’, says Matheny. ‘It’s the ultimate in good bone density and full range of motion.’
In addition to all of this, research has linked the habit of walking to better mood, improved heart health, and reduced risk of diabetes.
How much do you need to walk a day to get the most out of it?
It depends on your goals. The study specifically found that just 11 minutes of brisk walking a day (75 minutes spread over seven days) can give you all of the benefits listed above.
But that doesn’t mean you should stop walking after hitting 11 minutes. ‘There’s no magic number,’ Matheny says. ‘It’s not like if you walk less than 5,000 steps, you don’t get the benefits.’
If you’re looking to get into a walking habit to stay fit, he recommends taking 5,000+ steps a day. Ultimately, though, Matheny encourages you to do your best.
How can I add walking to my day?
There are many ways to start a walking habit, including exercising regularly or finding ways to get in, such as walking to a friend’s house and driving there. (You may need to upgrade your shoes to a comfortable shoe if you want to improve things, though.)
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‘You can also try to get outside and walk whenever you can’, says Matheny. ‘It’s good for your mind and body’.
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Korin Miller is a freelance writer specializing in wellness, sexual and relationship health, and lifestyle, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. He has a master’s degree from American University, lives on the beach, and hopes to own a teacup pig and a taco truck one day.
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