'Life-saving' effects of walking 2 km a day discovered

New research has found that walking just 2 km a day can reduce the risk of death from cardiovascular disease by up to 34%.

Preliminary research just presented at the American Heart Association Sessions, held in New Orleans, March 6-9, 2025, focusing on developing and applying science to prevent heart disease and stroke, while promoting cardiovascular health, reported another unique effect of walking.

Exercise is listed by the American Heart Association as an important component to supporting optimal heart health.

Walking at least 1 hour a day reduces the risk of death from all causes by up to 40% and reduces the risk of death from cardiovascular disease by 60%.

Photo: AI

According to a 2019 scientific statement from the American Heart Association, cancer survivors are at increased risk of dying from cardiovascular disease. The statement also notes that exercise is an essential part of cardiac rehabilitation and recovery from cancer treatment.

Scientists at the University of California, San Diego (USA) conducted a study to explore the relationship between physical activity and sedentary behavior with cancer incidence and mortality. They assessed the potential association between physical activity and sedentary behavior with cardiovascular disease mortality or all-cause mortality.

Unexpected effects of walking 2km every day

The study included nearly 2,500 people, mostly women, aged 63 to 99, who had been diagnosed with cancer at least 1 year before joining the study. Participants wore a daily physical activity monitor, which measured light exercise, moderate to vigorous exercise, total physical activity and step count. Researchers also recorded participants’ sedentary behavior, including total sitting time during the day.

Older adults with a history of cancer, especially women, who walk and do moderate to vigorous exercise every day have a reduced risk of premature death and longer life expectancy.

Photo: AI

What did the results reveal?

Older adults with a history of cancer, especially women, who walk and do more moderate to vigorous exercise each day have a reduced risk of premature death and longer life expectancy.

Walking 5,000 - 6,000 steps a day brings the most benefits, reducing the risk of premature death by up to 40%, according to the medical news site Medical News.

In particular, walking at least 1 hour a day reduces the risk of death from all causes by up to 40% and the risk of death from cardiovascular disease by 60%, helping to prolong life.

Notably, the researchers noted that even a little walking significantly reduced the risk. Specifically, just 2,500 steps - about 2 km - reduced the risk of death from cardiovascular disease by up to 34%.

Conversely, every 102 minutes of sitting increased the risk of death from all causes by 12% and the risk of death from cardiovascular disease by 30%.

Daily walking is important because it is easy to do, at any intensity, and can be tracked on a smartwatch, said lead study author Dr. Eric Hyde, a research analyst at the University of California, Berkeley, according to Medical News.

Source: https://thanhnien.vn/phat-hien-tac-dung-cuu-mang-cua-viec-di-bo-2-km-moi-ngay-185250317162837324.htm