Taking regular walks can add years to your life, improving muscular function and lowering the risk of type 2 diabetes, cancer, and cardiovascular disease. Walking at an average speed of 3 miles per hour (mph) is enough to reap these health benefits.
A recent study found that if the least active adults walked an extra 111 minutes a day at this pace, they could extend their lives by almost 11 years. However, finding ways to make walking or other moderate-intensity exercises part of your regular routine can help improve lifelong health.
Walking is a low-impact activity that is pleasant and enjoyable for most people, making it a great option for those looking to boost physical activity and health. Current guidelines recommend at least 150 minutes of moderate-intensity aerobic activity and strength training two or more days a week.
However, many adults fail to meet these recommendations due to perceived barriers such as time, cost, or pain. Brisk walking can help meet fitness goals without requiring special equipment or new skills.
Walking speed is also an important indicator of health, particularly for older adults. A slow gait speed can predict fall risk and be linked to accelerated aging, dementia risk, and poor outcomes during surgery.
To incorporate more walking into your routine, start with a pace of 3 mph and gradually increase it if you feel comfortable. Find an enjoyable activity that keeps you moving and motivated, such as water aerobics or dancing. With consistent effort, walking can be a powerful tool for improving overall fitness and lifelong health.
Source: https://www.verywellhealth.com/walking-speed-longevity-8756700