Walk this way.
A recent study published in the Canadian Medical Association Journal found that exercising can reduce your risk of over 30 chronic conditions, including diabetes, cardiovascular disease, arthritis, respiratory diseases, depression and certain types of cancer.
But if doing HIIT sounds a little too intense for you, there’s good news: You don’t have to pump iron in order to reap the age-busting benefits.
The researchers found that just 150 minutes of moderate physical activity per week can lower your risk of all-cause mortality by 31% in comparison to no physical activity.
Some examples of moderate physical activity include gardening, ballroom dancing, yoga, mowing the lawn, water aerobics and taking a brisk walk — “brisk” being moving at least 2.5 miles per hour.
A good way to measure whether or not what you’re doing qualifies is to perform the “talk test.”
“The talk test basically is you’re not able to sing, but you’re still able to talk and complete sentences and have a full conversation — that is moderate aerobic physical activity,” Dr. Phillip Yun, a primary care sports medicine physician at UChicago Medicine, told the Huffington Post.
The findings align with previous research indicating that engaging in moderate forms of exercise for only 2.5 hours a week can reduce your chances of dying prematurely.
A 2022 analysis of over 100,000 participants over 30 years by the American Heart Association found that individuals who met the recommended 150–300 minutes of moderate physical activity per week had a 20–21% lower risk of all-cause mortality.
Yun cautioned against trying to squeeze all 150 minutes into one day, saying that 30 minutes is a good daily average for most people.
If you’re new to exercise, he advises taking small steps by starting with a couple of 10-minute walks a day.
“I generally recommend for most people to start off with walking because it has a low barrier of entry, and I think it’s something that you can often do on your own or with people,” he said.
Walking can also help improve your balance and coordination — which are important skills for an age group that can really suffer from taking a tumble.
“A fall for someone who is young and healthy may not be a big deal, but for an older adult who may have less muscle strength or brittle bones,” Yun said. “It can be hugely detrimental and lead to surgery, rehabilitation and a host of issues down the road.”
