Published on 13 December 2021

Walking Is The Secret To A Longer Life

Walking walking-is-the-secret-to-a-longer-life
Table of Contents

Walking is a daily activity; it's a task we view as a means of action or a requirement to move around rather than exercise. Walking has been an effective means of burning calories with minimal effort. A lot of people prefer walking over any other exercise.

Walking may be the simplest exercise, but it can tremendously impact our quality of life. Studies have shown that regular walking is associated with a longer life expectancy and numerous other health benefits, including improved cardiovascular health, weight control, lower blood pressure levels, stronger bones, improved mental focus, increased confidence levels, reduced stress levels, and better sleep quality. 

As a low-impact activity that virtually anyone can do, walking is an accessible way to add more years to your life while also enjoying all the additional bonuses included in this free form of exercise.

The Walk Of Life

Quite a few preliminary researches have proved that adding steps to your regular walk or increasing the short spurts of the walk may help you live longer. Walking Is The Secret to the easiest way to improve fitness and heart health.

Researchers have said that the heart needs at least 150 minutes of regular exercise or 75 minutes of vigorous exercise. Keeping yourself busy is a great way of teaching healthy habits, such as walking. Keeping your heart in tune will result in a healthy life, increasing life expectancy.

Frequently asked questions

Walking is one of the simplest yet most effective ways to extend your life. While it's hard to pinpoint precisely how many steps we should aim for in a day, researchers have suggested that 10,000 steps per day are a good target for adults.
Walking helps to lower the number of calories; it depends on factors like your walking speed and how much you weigh. Adding just 30 minutes of brisk walking to your daily routine could burn almost 200 calories per day, which could help you shed pounds over time.
Brisk walking has a plethora of benefits for overall health. It increases the heart rate, improves circulation and mental clarity, strengthens bones and muscles, lowers blood pressure, and helps with weight management. It’s also convenient: no expensive gym memberships or equipment are required.

Does Walking Really Work?

Between 2011 and 2015, the researchers looked at 16,732 women aged 60 and up who wore a step counter around their waist.

Participants were divided into two groups. Group 1 consisted of people who walked for at least 10 minutes, and Group 2 consisted of people who walked in short bursts, like going to the market, climbing up the stairs, etc.

The study participants were followed up for an average of 6 years till 2019.
They discovered that people who walked at least 2,000 steps daily had a 32% lower risk of dying.

Every 1,000 additional steps taken per day was linked to a 28% lower mortality risk.
People who walked in brief bursts and those who walked for extended periods had similar health advantages and plateaued at around 4,500 daily steps.

What Is Brisk Walking?

A healthy adult will generally walk at a speed of around 2.8 miles per hour. That speed may be influenced partly by the rate at which your metabolism begins to access fat in your body for fuel when you exercise. A brisk walk is a relative term, as "brisk" might be slow for some and relatively fast for others, depending on fitness levels.

"Steps per minute" is one way to assess brisk walking, and 100 steps per minute is considered moderate-intensity or brisk walking. For an ordinary person who does not exercise consistently, fitness experts recommend a treadmill speed of 3.5 miles per hour to correspond to brisk walking.

Your heart rate is what counts while brisk walking; here is a table to guide you:

Age in years

Target bpm


100–175 bpm


90–160 bpm


90–145 bpm


85–140 bpm


80–130 bpm


75–125 bpm

Benefits Of Brisk Walking

Brisk walking done regularly has a lot of physical as well as mental benefits. Here are a few: 

  • Lower blood pressure: This form of cardio can help reduce blood pressure.
  • Lower blood sugar: Brisk walking can help our cells use insulin more effectively.
  • Improved mental health: Studies have proven that brisk walking helps improve sleep, controls anxiety, concentration, peace of mind, etc.
  • Better heart health: Brisk walking is a type of cardiovascular exercise that lowers your chance of getting heart disease. Walking for 5 days a week is recommended.

Calories Burned Through Brisk Walking?

The amount of calories burned depends on factors like Gender, Age, Goals, Intensity, Body Mass Index, weight, and time. But here’s a chart that would give you a rough idea of the calories burnt.


3.0 mph

3.5 mph

4 mph

4.5 mph

135 lbs.





150 lbs.





175 lbs.





200 lbs.





Walk With Intention

Living a healthy and longer life starts with the simple act of walking. This humble activity can significantly improve your physical and mental health when done with intention and purpose. 

Not only is walking an easy form of exercise that can be done anytime, anywhere, but it also helps reduce stress and anxiety, can boost creativity and alertness, strengthens muscles and bones, helps to maintain mobility in joints, reduces weight gain, lowers the risk of chronic diseases like diabetes and heart disease, increases metabolism for better digestion, improves immunity levels for better overall health and more. 

Walking encourages us to set goals for ourselves as we increase our distances or add new routes around town; furthermore, it’s free of cost! So why not adopt it as part of your active lifestyle today?

Try A Walking Meditation

Walking meditation is the best way to bring Mindfulness into your day-to-day activities. It’s a simple exercise that can help you to become more conscious about the moment and improve your overall well-being. 

To do it, simply start by walking just as you usually would. As you take each step, take notice of each sensation and physical emotion that comes with it. Notice the feel of the ground beneath your feet and how the cool air hits your skin; be sure to pay attention to details like the sound of leaves rustling or birds singing in the distance. With this practice, you can focus on these experiences instead of letting yourself get lost in thoughts or stressors from life. 

Walking meditation also allows you to appreciate what's around you, such as nature, architecture, and creatures, while taking some time to better regulate emotions and even physical pain throughout your body.

Walking Prevents Disease

Regular walking is a great way to prevent developing various diseases. It can help to improve your overall physical and mental health. It can also reduce the risk of developing conditions like heart disease, stroke, type 2 diabetes, and some cancers. 

Walking strengthens bones and muscles and also boosts immunity. As an added bonus, it can help you maintain a healthy weight by burning more calories than if you were sitting at your desk all day. 

Plus, it doesn’t require special equipment or clothing; just a good pair of shoes is enough. So all you have to do is step outside and start walking!

Walking for 30 minutes a day

Walking thirty minutes daily is one of the easiest and most beneficial ways to stay healthy. It not only helps you to burn calories, increase your endurance, and boost your circulation, but it's also an easy way to reduce stress levels and improve your overall well-being. 

Walking for 30 minutes per day can help prevent common health issues such as heart disease and diabetes and strengthen muscles in the lower body, giving you an improved posture. 

Plus, you can also enjoy some fresh air by walking outdoors. It's a great way to relax and reenergize at the same time!

Also, read

Bottom Line From Practical Anxiety Solutions

When it comes to living a healthy and long life, there's one secret that everyone should know: walking! Walking is an excellent form of exercise that can offer multiple benefits. It helps with weight loss, prevents age-related diseases such as heart disease and stroke, strengthens bones, lowers blood pressure, reduces stress levels, and much more. 

As if all those weren't enough reasons to lace up your sneakers and hit the pavement or trails, research has shown that brisk walking for 30 minutes daily can add to three years of life expectancy. 

Plus, walking is accessible to almost anyone, and it costs nothing! So leave your comfort zone and walk towards a longer life today!

  • Butler, T. (2006). A walk of art: the potential of the sound walk as practice in cultural geography. Social & Cultural Geography, 7(6), 889–908. 
  • Edwards, M. K., Rosenbaum, S., & Loprinzi, P. D. (2017). Differential Experimental Effects of a Short Bout of Walking, Meditation, or Combination of Walking and Meditation on State Anxiety Among Young Adults. American Journal of Health Promotion, 32(4), 949–958. 
  • Ehrler, F., Weber, C., & Lovis, C. (2016). Influence of Pedometer Position on Pedometer Accuracy at Various Walking Speeds: A Comparative Study. Journal of Medical Internet Research, 18(10), e268. 
  • Ji, Z., Li, A., Feng, T., Liu, X., You, Y., Meng, F., Wang, R., Lu, J., & Zhang, C. (2017). The benefits of Tai Chi and brisk walking for cognitive function and fitness in older adults. PeerJ, 5, e3943. 
  • Liu, J., Liu, L., & Pei, M. (2022). Analysis of older people’s walking behavioral intention with the extended theory of planned behavior. Journal of Transport & Health, 26, 101462. 
  • Tully, M. A., Cupples, M. E., Chan, W. S., McGlade, K., & Young, I. S. (2005). Brisk walking, fitness, and cardiovascular risk: A randomized controlled trial in primary care. Preventive Medicine, 41(2), 622–628. 
  • Wojan, T. R., & Hamrick, K. S. (2015). Can Walking or Biking to Work Really Make a Difference? Compact Development, Observed Commuter Choice and Body Mass Index. PLOS ONE, 10(7), e0130903. 
  • Yerbury, J. J., Ooi, L., Dillin, A., Saunders, D. N., Hatters, D. M., Beart, P. M., Cashman, N. R., Wilson, M. R., & Ecroyd, H. (2016). Walking the tightrope: proteostasis and neurodegenerative disease. Journal of Neurochemistry, 137(4), 489–505.