This Many Minutes of Daily Walking can Add 5 to 11 Years to Your Life, New Study Finds

Walking is one of the simplest and most accessible forms of exercise, yet its benefits extend far beyond just getting your steps in. A new study published in the British Journal of Sports Medicine suggests that walking at a moderate pace for 160 minutes a day could boost your life expectancy by 5 to 11 years.

For those who are less active, an extra 111 minutes of walking daily could add up to 11 years of life. This study’s findings underscore the profound impact of physical activity on longevity.

Adedapo Iluyomade, M.D., preventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute, emphasizes the significance of these findings, particularly for those who are currently not sufficiently active. “For those who are currently least active, adding just one hour of walking a day can result in measurable gains in longevity — potentially adding hours [of life] for every hour walked,” he explains.

Adedapo Iluyomade, M.D., preventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute.

The study, based on data from the National Health and Nutrition Examination Survey (NHANES), analyzed physical activity patterns among U.S. adults aged 40 and older. NHANES is database of studies “designed to assess the health and nutritional status of adults and children in the U.S.,” according to the U.S. Centers for Disease Control and Prevention (CDC). The survey is unique in that it combines interviews and physical examinations, the CDC adds. NHANES is a program of the National Center for Health Statistics (NCHS), part of the CDC.

Study participants wore activity monitors for at least four days, and researchers used this data to develop a mathematical model predicting how varying levels of physical activity could influence life expectancy. What they found was striking.

Among the most active participants — those who walked 160 minutes per day at a moderate pace of 3 miles per hour (mph)— the life expectancy increased significantly, from an average of 78.6 years to 84 years. Conversely, those in the lowest activity group saw a decrease in life expectancy by about six years. A brisk walking pace is considered to be between 3 and 4.5 mph.

The most encouraging finding was that if these least-active individuals increased their daily walking by just 111 minutes each, their life expectancy could increase by nearly 11 years. This suggests that even small adjustments to one’s daily routine can have a substantial impact on longevity.

This study reinforces the growing body of evidence that staying active can significantly improve health outcomes and extend lifespan. Dr. Iluyomade adds: “Walking is one of the most accessible forms of physical activity with far-reaching benefits. It improves cardiovascular health, lowers blood pressure, and helps maintain a healthy weight. It also supports mental well-being, reducing stress and boosting mood.”

Beyond its physical benefits, regular walking can reduce the risk of chronic conditions such as type 2 diabetes, heart disease, and even some types of cancer. “Walking can have a profound impact on your overall well-being,” Dr. Iluyomade says. “It’s a no-cost activity that anyone can do, regardless of age or fitness level.”

Dr. Iluyomade encourages people to start small and build up their walking routine over time. “Start where you are — whether that’s a five-minute stroll or a longer hike. Over time, you’ll not only see physical benefits but also notice how walking enhances your mental clarity and energy,” he says.

The key, according to Dr. Iluyomade, is consistency: “Every step counts toward a healthier, longer life.”

For those who feel intimidated by the idea of intense workouts or strenuous jogging, walking provides a low-impact, sustainable way to stay active. “These findings highlight how accessible and impactful walking can be, especially for those who feel daunted by the idea of intense exercise,” Dr. Iluyomade adds. “Investing time in movement today can add meaningful time to our lives tomorrow.”