It’s free, it’s reasonably easy (for most of us) and there’s ongoing research data and insights supporting the same important conclusion: Walking is an essential- perhaps the essential- activity that all older adults should engage in so as to maintain health and well-being as they grow older. We’ve been touting the physical and emotional benefits of this basic activity for years, as an accessible and essential way to keep moving, either in pleasant or inclement weather, either inside or outside. Entry into the activity is easy and self-determined, the needed accessories are few and you can walk at your own pace, distance, and time frame. It can be a completely self-initiated and self-regulated activity, conducted alone or as a social interaction. No matter how you walk, there are substantial benefits to be gained. And as an added benefit: “Walking is a preferred method of exercise for the longest-lived people on earth.”

Now there’s a new study that adds to the value of walking to promote health. Appearing in the journal Diabetes Care, this research out of the University of San Diego examined walking habits of those ages 65 and up. The researchers found a direct link between the number and intensity of steps taken and a reduction of diabetes risk. For every 1000 steps taken, there was a corresponding drop in the reduction of diabetes risk. The intensity of the walking was also considered valuable in reducing risk, though, as the study authors make clear, “What is moderate intensity activity for an older adult is very different than what is moderate activity for middle aged or younger adults. People who have mobility disability do not have to walk as far, as fast or uphill, to engage in moderate to vigorous intensity activity. When we talk about moderate to vigorous intensity steps we are talking about the kind of steps that cause you to breathe a little heavy and make it harder to engage in a conversation.” A new study published in the Journal of Neuroscience also reports a link between simple movements- such as walking- in people in their 80s with a boost in brain health. While the connection between this movement and cognitive aging is still not completely understood, what is clear is that even late in life, a daily walk takes on important meaning. Prepare for that leisurely stroll by clicking here.

In addition to the essential value of walking for promoting physical and cognitive health, the author Annabel Streets gives us another way to think about holistically embracing all that a walk encompasses. In her soon-to-be-published new book, 52 Ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time, Streets dives into everything from where you walk to what you can learn while you walk. The book has been lauded as a short, user-friendly guide to attaining the full range of benefits that a walk can provide, with the scientific research to back up her recommendations. There’s a new walking plan for each week of the year, as she envisions walks in all seasons, times of days, and locales. For more on her insights and ideas, lace up those sneaks and click here.