Millions of people could live longer if they did 5 more minutes of exercise and 30 less minutes of sitting

We all know that walking is good for us in many ways, but did you know that it can also help you live longer? Dr. Saurabh Sethi, a gastroenterologist, says that walking may be the "easiest longevity cheat code science has ever discovered." "Activity monitors tracked almost 80,000 people for seven years." What happened? People who walked more lived longer. People who walked 7,000 to 10,000 steps a day had a lower risk of heart disease, cancer, dementia, and stroke, as well as a longer life expectancy. Dr. Sethi said in a YouTube Shorts post, "Another study found that every 2,000 extra steps a day was linked to a 10 percent lower risk of dying early."

He said that moving faster has more benefits. What he said? "Listen to music and podcasts while you walk and talk on the phone. Everything adds up. If you want to make it better, switch between three minutes of fast and three minutes of slow. He said, "This is called interval walking."

Dr. Rahul Mathur, who works in the Department of Internal Medicine at CK Birla Hospitals in Jaipur, told us that walking is the easiest and most effective form of exercise. Dr. Mathur said, Modern research now confirms what our grandparents always knew: a good daily walk can significantly extend your lifespan.

What is it about walking that makes it so powerful?

It affects many body systems at the same time. Walking can help lower blood pressure, keep blood sugar levels stable, lower bad LDL cholesterol, strengthen bones, and improve mood by releasing endorphins. Walking regularly lowers the risk of heart disease, stroke, type-2 diabetes, joint stiffness, cognitive decline, and even depression by 30 to 50 percent for people over the age of 50. Dr. Mathur said, It's also one of the few exercises that is safe, sustainable, and accessible to almost everyone, with no equipment, no skill barrier, and no cost.

How does walking help the brain stay healthy?

"Studies show that brisk walking increases blood flow to the hippocampus, which is in charge of memory, lowering the risk of dementia. Dr. Mathur said, "Older people who walk regularly have better balance, muscle strength, sleep quality, and independence in daily activities."

Consistency is more important than speed.

A brisk walk for 20 to 30 minutes every day, or breaking it up into short 10-minute sessions, is enough to see health benefits." Dr. Mathur said, "Adding small habits like taking the stairs, walking during calls, and going for a short walk after dinner can change your long-term health.