Walking for better health: How a simple step can add years to your life

Adding walking or running to your daily routine is one of the simplest and most effective ways to extend your lifespan and improve your overall quality of life. Backed by decades of medical research and supported by global health institutions, this low-impact activity reduces the risk of chronic diseases, boosts mental well-being, strengthens bones and muscles, and improves cardiovascular health. Whether you choose to walk briskly or ease into a gentle stroll, committing to regular movement can literally add years to your life.

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Why walking is a lifesaver

Walking is not just a convenient form of transportation or a leisurely pastime it’s a scientifically supported form of preventive medicine. According to the World Health Organization (WHO), at least 150 minutes of moderate-intensity aerobic physical activity per week can reduce the risk of early death by up to 30%. The American Heart Association also notes that just 30 minutes of walking a day can help prevent conditions such as heart disease, stroke, high blood pressure, type 2 diabetes, and even some cancers.

Studies published in JAMA Internal Medicine and The Lancet further reinforce these claims, showing that people who walk regularly experience improved longevity and reduced morbidity, particularly among adults aged 40 and older. Even walking at a moderate pace for short durations throughout the day significantly improves health markers.

Mental health benefits of daily walking

Walking isn’t just beneficial for your body it’s crucial for your brain. Regular walking has been shown to reduce symptoms of anxiety and depression. Movement stimulates the release of endorphins and serotonin, chemicals in the brain responsible for mood regulation. It also improves sleep quality, lowers cortisol (the stress hormone), and enhances cognitive performance.

For older adults, walking can slow cognitive decline and reduce the risk of developing dementia. It keeps the brain active and engaged, particularly when walking is done outdoors in varied environments.

Starting small: The key to consistency

For many people, the biggest obstacle is simply getting started. The good news is that walking doesn’t require a gym membership, expensive equipment, or hours of free time. The trick is to start small and build gradually. Here’s a simple way to add walking into your daily routine:

Begin with 10 minutes: Set aside 10 minutes each day to walk around your block, garden, or neighbourhood. This may not sound like much, but consistency matters more than duration at the beginning.
Set a step goal: Aiming for 7,000 to 10,000 steps a day is ideal, but any increase from your current activity level is beneficial.
Walk during idle moments: Use phone calls, work breaks, or school pick-ups as opportunities to walk.
Use reminders: Set alarms or calendar events to remind you to take short walks.
Pair walking with something you enjoy: Listen to music, audiobooks, or podcasts to make walking more enjoyable.

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How running elevates the health benefits

If you are physically able and looking for an even more intense health boost, running offers everything walking does but in higher gear. It burns more calories, strengthens the heart more efficiently, and helps build bone density faster. Studies suggest that runners can reduce their risk of death from heart disease by up to 45%.

But you don’t need to run marathons. Running for as little as 5 to 10 minutes a day at a moderate pace can produce significant benefits. Beginners should consider interval training alternating between walking and running to ease into a sustainable rhythm without risking injury.

Avoiding injury with the right footwear

Starting a walking or running routine is simple, but the wrong footwear can lead to discomfort or even injury. Your feet are the foundation of your movement, and choosing the right shoes is critical, especially if you’re overweight, recovering from an injury, or have joint issues.

That’s why many health-conscious walkers and runners are turning to Brooks Running. Known for their balance of support, cushioning, and stability, Brooks shoes are ideal for people starting or expanding a fitness routine.

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Shop smart with Brooks Running’s summer sale

To help make the transition into a healthier lifestyle more accessible, Brooks Running is currently hosting a major summer sale. One standout deal includes the Ghost 16 Women’s Road-Running Shoes available in 4 widths. Originally priced at US$140, they’re now available for just US$99.95, a 29% discount. These shoes provide excellent cushioning and shock absorption perfect for beginners and seasoned walkers alike.
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Similarly, the Ghost 16 Men’s Road-Running Shoes, available in 3 widths, are now US$99.95 instead of the original US$140. These shoes offer the same reliable support for male walkers and runners alike.
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Investing in the right shoes is not just about comfort it’s about injury prevention. Cushioned soles absorb shock, reduce joint stress, and help maintain good posture while walking or running.

Overcoming barriers to activity

Despite knowing the benefits, many people still struggle with motivation. Here’s how to overcome the most common barriers:

Time: Use walking as a mode of transport walk to the grocery, school, or local shops instead of driving.
Fatigue: Walking actually boosts energy by increasing blood flow and oxygen to the body. A brisk 10-minute walk can feel more energising than a nap.
Weather: If walking outside isn’t feasible, indoor malls, treadmills, and even pacing around your home can work.
Boredom: Change routes, walk with a friend, or join a local walking group to stay engaged.

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Walking for all ages and abilities

One of the greatest strengths of walking is its accessibility. From children to seniors, almost anyone can benefit. For older adults, walking helps with balance and reduces the risk of falls. For children, walking to school or playing outdoors supports healthy development.

If you suffer from arthritis, joint pain, or obesity, walking is often recommended by doctors as a safe, low-impact form of exercise. Consult with a medical professional before beginning any new fitness regime, especially if you have existing conditions or concerns.

A lifelong habit worth building

Unlike crash diets or fleeting exercise trends, walking is sustainable and adaptable. It doesn’t require expensive classes or complicated gear. It’s free, freeing, and proven to improve your quality of life.

By incorporating walking or running into your daily routine, you’re not only investing in your physical health, but also in your future. Add years to your life, enjoy better sleep, clearer thinking, improved mood, and a stronger heart all from simply putting one foot in front of the other.

So, lace up your trainers, take that first step, and if you’re ready to take advantage of the Brooks Running Summer Sale, now is the perfect time to start walking for better health.

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