- Research shows that the more time you spend sitting, the shorter and less healthy your life will tend to be, even if you exercise regularly, thanks to the negative impacts on your cardiovascular and metabolic function
- When you sit, lack of muscle contraction decreases blood flow through your body, reducing the efficiency of biological processes
- For every hour you sit, your life expectancy decreases by two hours. Research has also found that sitting for more than three hours a day causes 3.8 percent of all-cause deaths
- Twenty to 25 minutes of walking per day may add anywhere from three to seven years to your life span. As little as two hours of walking per week may also reduce mortality risk in older adults. Brisk walking has even been shown to improve life expectancy in smokers and overweight individuals
- For optimal health, aim to sit less than three hours a day, walk 10,000 to 15,000 steps per day, incorporate the Nitric Oxide Dump exercise into your daily routine. Then, when ready, add a comprehensive workout plan
The elderly and those struggling with chronic disease that prevents them from engaging in more strenuous fitness regimens would also do well to consider walking more. While often underestimated, studies show you can reap significant health benefits from it. For example:
- Walking 2 miles a day or more can cut your chances of hospitalization from a severe episode of chronic obstructive pulmonary disease by about half16,17
- Walking has also been shown to reduce the risk of stroke in men over 60. Walking for one to two hours a day cut a man’s stroke risk by as much as one-third, and it didn’t matter how brisk the pace was. Taking a three-hour walk each day slashed the risk by two-thirds18
- Twenty to 25 minutes of walking per day may add anywhere from three to seven years to your life span19
- As little as two hours of walking per week may also reduce mortality risk in older adults, compared to inactivity. Meeting or exceeding the activity guidelines of 2.5 hours of moderate activity per week in the form of walking lowered all-cause mortality by 20 percent20
- Research published in 2012 found brisk walking improved life expectancy even in those who are overweight.21 Smokers may also increase their life span by nearly four years by taking regular walks22
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