Imagine if there were 2 65-year-olds: one walking up and down stairs and in the park, and the other having difficulty climbing stairs. Who will live longer in the future?
After the age of 65, longevity may be visible from walking
Walking is one of the easiest exercises to do in everyday life. What does it have to do with aging? Recent studies have made new discoveries on the relationship between walking ability and how fast we age.
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A study published in March 2024 in the journal Cellular Aging analyzed 196 healthy older adults who all maintained the ability to walk independently, but their walking ability was not the same, including:
[Group 1]: Half are over 75 years old, who can climb a flight of stairs or walk for 15 minutes without a break. i.e. the "go fast" group.
[Group 2]: The other half are 65-75 years old, but they are unable to climb a flight of stairs or walk for 15 minutes in a row, and need to take a break. i.e. the "go slow" group.
Will there be any difference between the "fast" and "slow" groups? Is it true that the body will age more slowly? The study specifically obtained blood samples from these two groups of elderly people, and then carefully analyzed and compared various metabolites and inflammatory factors related to aging. Sure enough, there was a clear difference in metabolite indicators!
The study found that:
"Walk Slow" group
Multiple aging-associated inflammatory factors
Elevated. ①-④
Since walking is related to longevity, how can you live longer?
If you practice walking briskly, you may be able to prolong your life by 15 years!
A 2018 report published in the Mayo Clinic Journals revealed the relationship between brisk walking and longevity. The study counted the walking habits and deaths of about 475,000 people, most of whom were over 50 years old.
It was found that:
Regardless of the fat and thin situation,
People who walk fast have a longer life expectancy.
You can live about 15~20 years longer.
Thereinto:
The average life expectancy of fast-walking women is 86.7-87.8 years, and the average life expectancy of slow women is 72.4 years;
The average life expectancy of fast men is 85.2-86.8 years, and that of slow men is 64.8 years. ⑤
Brisk walking, which is an exercise between walking and jogging, can be called the simplest and low-threshold aerobic exercise. Many people regard walking 10,000 steps a day as the goal of exercise, but in fact, the "Chinese Expert Consensus on Exercise Prescription (2023)" points out:
If you do 7,000-8,000 steps a day, you can get great results.
Of these, at least 3,000 steps should be brisk (i.e. more than 100 steps per minute). ⑥
Note here: You should walk at least 100 steps per minute to achieve a moderate intensity exercise.
8 benefits of walking briskly
Fast walking has become more and more popular in recent years because of the variety of benefits it can bring to people. And there are indeed quite a few people who benefit from it in real life.
1. Brisk walking is a "weight loss prescription"
Brisk walking is less strenuous than running and is more suitable for people who are overweight. Especially for obese people, you can start with brisk walking and gradually work your way up to weight loss before running. ⑦
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The Zhejiang Provincial Center for Disease Control and Prevention has conducted physical tests on participants in previous walking activities and found that through 100 days of walking, the average body mass index (BMI) of 5,005 people decreased by 0.47 kg/square meter, the body fat rate decreased by 0.7%, the waist circumference decreased by 1.86 cm, the weight loss was 1.28 kg, and the blood pressure control rate was also improved. ⑧
2. Brisk walking is a "blood pressure agent"
A study from Peking University Third Hospital published in the Journal of Clinical Hypertension in August 2021 found that after 3 months of brisk walking, most people's blood pressure dropped by about 2-3 mm Hg. According to the researchers, for patients with high blood pressure, walking 4,000-8,000 steps a day can achieve the desired effect on reducing high blood pressure. ⑨
3. Brisk walking is a "lipid-lowering prescription"
A study published in the Chinese Journal of Sports Medicine, 32 healthy men aged 61~65 years walked at different intencies for 8 weeks, and found that moderate- and low-intensity aerobic exercise (30%-60% cardiac functional capacity) had a better effect on reducing blood lipids than high-intensity aerobic exercise (61%-75% cardiac functional capacity). ⑩
Therefore, in terms of blood lipids, it is more appropriate for middle-aged and elderly people to choose medium- and low-intensity walking exercises.
4. Brisk walking is a "heart booster"
In a 2003 study published in the Chinese Journal of Sports Medicine, 31 women aged 56-60 who walked briskly for 8 weeks showed significant improvements in left ventricular diastolic function, a slowed heart rate, and increased myocardial contractility compared to before exercise. ⑪
5. Fast walking is a "hypoglycemic prescription"
According to an article published in the Journal of Guangdong Medical College in 2018, 32 middle-aged and elderly patients with type 2 diabetes in Shanghai had a significant decrease in fasting blood glucose concentration after 12 weeks of walking. ⑫
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6. Brisk walking is a "lung activating agent"
A 2004 study published in Chinese Clinical Rehabilitation found that for people with no exercise foundation all year round, after 4 months of daily walking, lung capacity and maximum ventilation per minute increased significantly. Not only that, but cerebral blood flow has also increased. ⑬
7. Brisk walking is a "digestive tablet"
When walking, the internal organs tremble slightly, and the diaphragm will also move up and down during breathing, massaging the gastrointestinal tract, accelerating gastrointestinal peristalsis and promoting digestion and absorption.
8. Brisk walking is the "happy party"
Exercise not only produces dopamine, the "happiness factor", but also makes the body and mind happy when contacting and communicating with others in the process of brisk walking. Studies have found that the mental health of retired seniors is significantly improved after 3 months of walking exercise. ⑭
Source: Health Times