Reduce Your Risk of Dying by 31% by Walking This Much per Week

A recent study published in the Canadian Medical Association Journal found that exercising can reduce your risk of over 30 chronic conditions, including diabetes, cardiovascular disease, arthritis, respiratory diseases, depression, and certain types of cancer.

Good News for Non-Exercise Enthusiasts

If doing HIIT sounds a little too intense for you, there’s good news: You don’t have to pump iron in order to reap the age-busting benefits. Research shows that moderate physical activity like walking can reduce your risk of over 30 chronic conditions.

What Constitutes Moderate Exercise?

According to the researchers, moderate exercise includes activities like gardening, yoga, and taking a brisk walk. The researchers found that just 150 minutes of moderate physical activity per week can lower your risk of all-cause mortality by 31% in comparison to no physical activity.

Examples of Moderate Physical Activity

Some examples of moderate physical activity include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics, and taking a brisk walk — “brisk” being moving at least 2.5 miles per hour.

The Talk Test

A good way to measure whether or not what you’re doing qualifies is to perform the “talk test.” “The talk test basically is you’re not able to sing, but you’re still able to talk and complete sentences and have a full conversation — that is moderate aerobic physical activity,” Dr. Phillip Yun, a primary care sports medicine physician at UChicago Medicine, told the Huffington Post.

Previous Research Supports the Findings

The findings align with previous research indicating that engaging in moderate forms of exercise for only 2.5 hours a week can reduce your chances of dying prematurely. A 2022 analysis of over 100,000 participants over 30 years by the American Heart Association found that individuals who met the recommended 150–300 minutes of moderate physical activity per week had a 20–21% lower risk of all-cause mortality.

Getting Started with Walking

Yun cautioned against trying to squeeze all 150 minutes into one day, saying that 30 minutes is a good daily average for most people. If you’re new to exercise, he advises taking small steps by starting with a couple of 10-minute walks a day.

Benefits of Walking

Walking can also help improve your balance and coordination — which are important skills for an age group that can really suffer from taking a tumble. “A fall for someone who is young and healthy may not be a big deal, but for an older adult who may have less muscle strength or brittle bones, it can be hugely detrimental and lead to surgery, rehabilitation, and a host of issues down the road,” Yun said.

Conclusion

In conclusion, incorporating moderate physical activity like walking into your weekly routine can significantly reduce your risk of chronic diseases and premature death. With the benefits ranging from improved balance and coordination to reduced risk of mortality, there’s no reason not to lace up your shoes and get moving.

FAQs

• What is moderate exercise?
• Examples of moderate physical activity include gardening, yoga, and taking a brisk walk.
• How much moderate exercise is recommended per week?
• At least 150 minutes of moderate physical activity per week is recommended.
• What is the talk test?
• The talk test is a way to measure whether or not what you’re doing qualifies as moderate aerobic physical activity. You should be able to talk and complete sentences, but not be able to sing.
• How do I get started with walking?
• Start with small steps, such as taking a couple of 10-minute walks a day, and gradually increase the duration and frequency of your walks.