While public health guidelines recommend adults engage in at least 150 minutes of moderate or 75 minutes of vigorous-intensity physical activity per week, a University of Cambridge study of 334,000 people found that just 20 minutes of brisk walking (or the equivalent thereof) a day is enough to prolong life.
Walking has been associated with lower risk of heart disease, diabetes, and breast and colon cancers.
While the researchers couldn’t say just how many extra years of life the exercise offered, the message was clear: “Just a small amount of physical activity each day could have substantial health benefits for people who are physically inactive,” says study leader Ulf Ekelund, adding, “Although we found just 20 minutes would make a difference, we should really be looking to do more than this – physical activity has many proven health benefits and should be an important part of our daily life.”
It’s not just your body that benefits from walking, your brain does, too. Researchers at New Mexico Highlands University found that the foot’s impact during walking sends pressure waves through the arteries that can significantly modify and increase the supply of blood to the brain. “Walking has been described as the ‘perfect exercise’ because it is simple, free, convenient, doesn’t require any special equipment or training, and can be done at any age,” said Dr Alpa Patel from the American Cancer Society.
Tips for Walking 150 Minutes a Week
Plan & Schedule
- Set a Goal: Aim for 30 minutes, 5 days a week or break it into shorter sessions (e.g., 10-15 minutes, twice a day).
- Make It a Routine: Walk at the same time daily to build a habit.
- Use a Tracker: Apps or smartwatches can count steps & track progress.
Make Walking Enjoyable
- Choose Scenic Routes: Parks, trails, or waterfronts make walks more enjoyable.
- Listen to Music or Podcasts: Keep yourself entertained while walking.
- Walk with a Friend or Pet: Social walking adds motivation & fun.
Incorporate Walking into Your Day
- Take the Stairs: Skip the elevator for extra steps.
- Park Farther Away: Walk a bit more in parking lots.
- Walk During Breaks: A quick 5-10 minute walk at work adds up.
Stay Comfortable & Safe
- Wear Supportive Shoes: Choose comfortable walking shoes.
- Dress for the Weather: Light layers in summer, warm layers in winter.
- Stay Hydrated: Drink water before and after your walk.
Challenge Yourself
- Increase Speed or Distance: Try brisk walking or add extra minutes weekly.
- Set Step Goals: Aim for 8,000–10,000 steps a day.
- Try Different Terrains: Hills or trails add variety and extra benefits.
So put on those walking shoes and enjoy the great outdoors.
