Why Walking Might Save Your Life.
Humans are designed to move and walking is one of the best ways of doing it
Walking more is linked to a longer life at a higher quality.
That is something we can all aim for.
High levels of aerobic fitness, as measured by V02 max, is one of the most powerful predictors of longevity.
But for many people regular exercise at even moderate intensities will not be on the cards.
I don’t think that is a good idea, but it will be a reality for many.
But walking. Even for considerable distances.
Is something that most people can do.
And when they do it, the benefits are huge.
Where did it all go wrong?
Estimates vary, but the average adult will take about 5000 steps per day1.
Some groups put this figure at between 3000 to 4000 steps per day2.
This is concerning.
But it gets worse.
Averages often mask the true reality of estimates such as these.
In truth, what is likely happening is that some are taking a lot more steps to push the average up, and some are taking a lot fewer steps to pull it down.
So, therefore, there are likely people who walk a lot.
And those who walk very little.
It wasn’t always this way.
Hunter-gatherer tribes such as the Hadza engage in light to moderate activity for up to 6 hours every day3.
That is 14 TIMES more than most adults.
TIMES. Not per cent more. TIMES more.
Modern life has seriously limited our opportunity to move in the world.
I am not advocating that we all become tribal members, but I do think we could learn something from their movement patterns.
The move from a physical labour-based economy to a knowledge-based economy has meant we spend more time sitting and less time moving.
(The irony is not lost on me as I write this article at my desk. But I did work out this morning).
The amount of energy expended at work expressed in METs has declined considerably over the last 60 years for both males and females4.
The projected impact on these lower levels of daily work-related activity is projected to account for a significant decrease in daily energy expenditure and, as a result, an increase in weight in line with what we have seen over the same time frame.
There is just no doubt.
As a society, we are moving less.
But at what cost?
The relationship between daily step count and the odds of dying prematurely is clear.
Over a 10-year time frame, compared to 4000 steps, taking 7000 steps every day resulted in a 51% reduction in all-cause mortality.
Taking 12,000-a-day steps led to a 65% reduction5.
Similar patterns have been observed for cardiovascular disease and also cancer.
The relationship is clear.
More movement. Longer life. Less major diseases earlier in life.
Healthspan
A common refrain I hear is, “I have no interest in living longer if I do not have a good quality of life”.
However, one of the single biggest factors impacting your quality of life will be whether or not you have a major chronic disease.
Therefore, even if living longer is not a priority, delaying the onset of a major chronic disease should be.
Higher step counts are a reliable way of hitting this goal.
More steps are linked to:
Less obesity.
Less obstructive sleep apnea.
Less gastroesophageal reflux disease.
Less major depressive disorders.
Less high blood pressure.
Less diabetes.
Movement is Health.
It sounds so cliche, but it is true.
Maybe you are one of the fortunate ones who loves to exercise at a high level and has managed to land in the top 2.5% of V02 max figures.
But if you are the type of person who is unlikely to ever engage in moderate to vigorous activity, simply walking will provide a world of benefit.
Even 30 minutes per day has been shown to improve health outcomes6.
A 30-minute walk will equate to about an extra 3000 steps, give or take.
Add that to your existing step count, and you can see how it can seriously improve your longevity odds.
Even if you are not interested in the health gains.
Do it for your soul.
E.O. Wilson, the famed biologist coined a term called ‘Biophilia’ whereby humans possess an innate tendency to seek connections with nature.
Of course, walking can happen in any setting, but if you can, try increasing your step count in nature.
‘Prescribed’ time in nature is linked to higher step counts but, more importantly, improvements in metrics of cognitive well-being, including less anxiety and less depression7.
I train about 6 times per week.
Some of those sessions are, of course, resistance training in an indoor gym environment.
But when I can, I train in nature.
When I am going for a walk, I try to do so in nature.
When I spend time alone in nature, I am reminded of the German word ‘Waldeinsamkeit’, meaning the feeling one has while being alone in the woods, usually a sublime or spiritual one.
Whether or not you are interested in extending your lifespan.
Whether or not you are interested in improving your healthspan.
Whether or not you are interested in increasing your step count.
A walk will be good for you.
And a walk in nature will always be good for your soul.
And that is a goal we can all aim for.
Pedometer-Measured Physical Activity and Health Behaviors in U.S. Adults. Medicine & Science in Sports & Exercise 42(10):p 1819-1825, October 2010.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391#:~:text=The%20average%20American%20walks%203%2C000,roughly%201.5%20to%202%20miles.
Physical activity patterns and biomarkers of cardiovascular disease risk in hunter-gatherers. Am J Hum Biol. 2017 Mar;29(2).
Trends over 5 decades in U.S. occupation-related physical activity and their associations with obesity. PLoS One. 2011;6(5):e19657.
Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160.
Sitting Time Reduction and Blood Pressure in Older Adults: A Randomized Clinical Trial. JAMA Netw Open. 2024;7(3):e243234.
Effect of nature prescriptions on cardiometabolic and mental health, and physical activity: a systematic review. Lancet Planet Health. 2023 Apr;7(4):e313-e328.
And it costs absolutely nothing!
Absolutely love this article!!!!! I changed my life by walking then added dancing for fitness, then gym and pool and now joined gym classes. I lost weight from 118 to 97.8 so far and keep going towards healthy BMI. Walking is a miracle medicine many of us can afford, whether it is a low or high dose it will always be beneficial giving these cells oxygen, supporting heart, supporting muscles. Mentally it does wonders, my work circumstances haven't changed but I am so much more optimistic, take on opportunities and put myself in uncomfortable situations knowing something will be good for me, I am braver and happier. I am more in control of building my own destiny. Walk as if your best quality, happy life dependent on it because it does. <3