How Power Walking For 10 Minutes Daily Can Extend Your Life Expectancy

Now that the idea of reaching 10,000 steps a day as the gold standard for improving your fitness has been debunked (in short, there isn’t strong scientific support for that number—and it really depends on what being “fit” means to you), many wonder: How many steps should we actually be aiming for to stay healthy? When it comes to living longer, a recent study published in the journal JAMA Internal Medicine sheds some light on the matter, particularly regarding the benefits of power walking for longevity.

The extensive study tracked 47,000 participants over seven years, using accelerometers to monitor physical activity levels and mortality rates. The findings revealed a key insight into the impact of power walking on longevity. The research indicated that by adding just 10 minutes of power walking to our daily routine, we could potentially prevent over 111,000 deaths annually. Put simply, if you’re currently not walking at all, dedicating 10 minutes to brisk walking could help increase your lifespan. And if you’re already walking, bumping up the intensity for an extra 10 minutes can bring about these benefits.

Moreover, increasing moderate-to-vigorous physical activity by 10, 20, or 30 minutes each day was linked to a reduced yearly mortality rate of 6.9 percent, 13 percent, and 16.9 percent, respectively. This signifies that even short, brisk walks during lunch breaks can significantly contribute to your health and well-being.

To clarify, power walking involves maintaining a higher pace with increased strides per minute and potentially engaging the upper body more to propel forward movement. This form of walking elevates breathing intensity and heart rate, as outlined by Eli Friedman, MD, from Baptist Health’s Miami Cardiac & Vascular Institute.

For those seeking a specific step target, research suggests that adults aged 60 and above benefit from 6,000 to 8,000 steps a day to reduce mortality, while adults under 60 should target 8,000 to 10,000 steps daily, according to functional medicine expert Mark Hyman, MD. Considering that about 2,250 steps cover a mile, achieving the desired step count equates to walking roughly three miles (5 miles for 10,000 steps).

Those prioritizing longevity in their fitness goals should strive to increase their daily step count, but even an additional 10 minutes of vigorous walking can make a positive impact on overall health. Every minute spent walking with intensity brings you closer to a healthier future.