If you’re heading out for your daily walk, or contemplating going for a walk later today, you’re already in good standing. As you likely know, and as we have covered in previous agebuzz posts, walking is an easy, accessible, and inexpensive way for you to stay active and healthy, especially as you get older. And while it’s not likely that you have your life expectancy in mind when you tie on your sneakers and get ready to walk, the reality is, now backed by scientific data, that a regular walking habit is likely giving you greater life expectancy than peers who are inactive or more sedentary.

A new study just published in the British Journal of Sports Medicine makes the case for the connection between physical activity such as walking and greater life expectancy. Physical activity levels can vary significantly depending on socioeconomic groups but looking at both the population as a whole as well as individual outcomes, this study involved over 36,000 Americans (all over age 40) who wore accelerometers on their hips for at least 10 hours/day for 4 days in order to have their physical activity measured. The study group was broken down into 4 groups, based on activity levels: The least active (the equivalent of walking 49 minutes a day, at 3 mph), the second level (with the equivalent of walking 78 minutes a day at 3 mph), the third level (walking for 105 minutes a day at the same speed) and the most active level, walking for 160 minutes at the same speed each day. (By the way, if you walk at 3 miles per hour, and you typically walk about 80 steps a minute, walking 160 minutes a day gets you to 12,800 steps per day.) Based on a life-table model the researchers developed, they were able to then calculate how each activity level would affect life expectancy. You should know that most Americans are not very physically active, with only 26% of men and 19% of women meeting the minimum weekly exercise recommendations of 150-300 minutes of moderate-intense exercise. 

The results of the analysis showed how low levels of such physical activity as walking can reduce life expectancy, and how life expectancy can be significantly increased with increased physical activity. For example, if all participants in the study were able to match the activity levels of the most active group, the researchers report that the average life expectancy of these participants would increase by just over 5 years. If the least active participants boosted their walking to match the most active, their average life expectancy would potentially increase by a staggering 11 years. As one of the study authors commented on the impact of low levels of activity on life expectancy, “I was surprised to find that the loss of life expectancy in the US due to low levels of physical activity might rival the losses due to smoking and high blood pressure.”

So what does this study tell us about American society generally, along with actions that individuals can take in their own lives to improve their life expectancy? On a population-wide level, the message is clear: we need to create opportunities and support for all groups in society to be more physically active, such as creating green spaces with walking trails and other activity opportunities. For individuals, the message is also clear: The more physically active you are, with something as easy as increasing your daily walking, the longer you are likely to live. In essence, moving needs to become part of your daily habit, tied to whatever regular activities you undertake, whether it’s going to work, getting together with friends, taking care of your home, or just relaxing. You don’t need to rush out and walk multiple miles to start. Even a 10-minute/day initial walk can put you in the habit and you can slowly build to a more challenging pace and length of time. And if you need some motivation beyond increasing your own life expectancy, take a look at the app and website WeWard, which rewards you or allows you to donate to others based on your walking. And for those who want to most successfully start a regular walking habit, take a look at some recent tips and strategies from The Wall Street Journal on how to swing your arms, put the best footwear on your feet, and position your eyes as you begin your regular strolls.