Walking style linked to improved health and longer life

Throughout human history, walking has been considered not only a natural form of movement, but also an essential means of maintaining health. As early as 400 BC, Hippocrates, the founder of modern medicine, stated: “Walking is the best medicine for man.” Scientific research confirms that a simple walk can be the key to a long and healthy life.

Modern medicine confirms that regular walking is not just physical activity, but a powerful tool for preventing many diseases and prolonging life. In particular, scientists have found that people who walk more than 8,000 steps a day reduce their risk of premature death by half compared to those who walk less than 5,000 steps. This threshold, previously considered a standard based on marketing campaigns, has not actually become absolute. In the 1960s, a Japanese company released the first pedometer, called "manpo-kei," which translates as "10,000-step meter," and it was this figure that became popular thanks to marketing strategies rather than scientific research.

However, in recent years, scientists have begun to ask: is every step equally beneficial? It turns out that speed and intensity of movement play a key role. Fast walking is not just a way to move, but a powerful factor that can significantly improve heart health and slow down the aging process. For example, increasing the walking speed to more than 100 steps per minute or about five kilometers per hour can reduce the risk of cardiovascular disease and even reduce biological age.

Research shows that just 14 minutes of brisk walking a day can reduce the risk of heart disease by 14 percent. An analysis of more than 450,000 adults in the UK found that regular brisk walking can reduce biological age by 16 years compared with those who walk slowly. Moreover, modelling has shown that even 10 minutes of brisk walking can add about a year to life expectancy for 60-year-olds.

Most importantly, brisk walking has emerged as a powerful predictor of future health problems. It outperforms measures such as blood pressure, cholesterol, diet, or obesity in predicting the risk of dying from cardiovascular disease. Doctors increasingly ask patients, “How fast do you walk compared to others?”

Despite the obvious benefits, it’s worth considering that brisk walking doesn’t always provide additional benefits. For example, in reducing the risk of cancer, studies show that moderate regular walking is associated with a reduced incidence of 13 types of cancer, while more intense walking has no significant benefits. It’s also important to remember that walking isn’t just about physical activity. It can improve brain function, stimulating creativity, memory, and imagination. Many people use walking to reflect, find solutions, and gain insight, especially in a natural environment where the mental health benefits are enhanced.

Physical inactivity is one of the leading causes of modern chronic diseases such as diabetes and heart disease. It is estimated that an active lifestyle can prevent about 3.9 million premature deaths each year. However, despite the obvious benefits, health care systems largely focus on treating diseases rather than preventing them. The average cost of developing a new drug is a billion dollars, highlighting the scale of the medical innovation economy. But it would be far more effective and cost-effective to invest these funds in programs that promote walking and physical activity for all age groups.

The benefits of walking extend beyond physical health. It can help improve cognitive function, boosting creativity and memory. Research shows that regular walks, especially in nature, help activate the brain systems responsible for imagination and memory, making walking an important tool for maintaining mental and emotional well-being.