We all are aware of the benefits of walking. One of the simplest, low impact activities, walking is something that everyone can do, anytime, with no need for any fancy equipment, or steep gym fee. All you need is a good pair of shoes and an open area to walk! While we all know that walking is great for your cardiovascular health, bones and joints, back etc, now, there is strong evidence to prove that men who walk at least 7,000 steps daily can significantly lower their risk of early death — by as much as 70%! Let’s dip deeper…
Walking and longevity – what is the connection
Several important studies have examined the link between walking and life expectancy. One of the most notable is a 2021 study published in the JAMA Network Open journal. Researchers followed over 2,000 men aged 38 to 50 for about 10 years. They found that men who walked 7,000 steps or more each day had a 70% lower risk of dying early compared to those who walked fewer than 3,000 steps.
Another large study from 2019, published in the American Journal of Preventive Medicine, looked at over 16,000 adults. It showed that walking 7,000 to 8,000 steps daily was linked to a 50-70% lower risk of death from any cause. These studies prove that even moderate amounts of walking can have a powerful impact on health and longevity.
Why is walking so beneficial, especially for men
Walking is a low-impact exercise that benefits the body in many ways: Here’s how…
Improves heart health: Walking helps lower blood pressure, reduce bad cholesterol (LDL), and increase good cholesterol (HDL). This reduces the risk of heart disease and stroke.
Controls weight: Regular walking burns calories and helps maintain a healthy weight, reducing the risk of obesity-related diseases like diabetes.
Boosts mood and mental health: Walking releases endorphins, which improve mood and reduce stress, anxiety, and depression.
Strengthens muscles and bones: Walking keeps muscles strong and supports bone health, lowering the risk of osteoporosis and falls.
Improves lung function: Walking increases lung capacity and helps the body use oxygen more efficiently.
Enhances immunity: Regular physical activity like walking strengthens the immune system, helping fight infections.
How many steps should one aim for
While the goal of 10,000 steps per day has been widely promoted, recent research suggests that even 7,000 steps can provide significant health benefits, especially for men. This makes walking a more achievable goal for many people.
Here is a simple breakdown of step goals and their benefits:
Less than 3,000 steps: Sedentary lifestyle with higher health risks.
3,000 to 6,999 steps: Some activity, but still room for improvement.
7,000 steps or more: Significant reduction in risk of early death and chronic diseases.
10,000 steps or more: Additional health benefits, but not necessary for everyone.
How to add more steps to your day
If you want to reduce your risk of early death by walking more, here are some easy tips:
Take Short Walks Often
Break your walking into small sessions. Walk for 10 minutes after meals or during breaks at work. These short walks add up quickly.
Track your walk
Tracking your steps with a device or smartphone app helps you stay motivated and aware of your progress.