Good news for walkers!

Walking is one of the easiest forms of exercise. According to China Times, food safety expert Wayne (Taiwan, China) stated that a study published in the Journal of the American Medical Association (JAMA), conducted by the University of Pittsburgh (USA), found that walking can extend lifespan, with walking speed being directly related to longevity.

Accordingly, the study synthesized data from nine different generational research groups, tracking the long-term relationship between lifestyle habits and longevity in 34,485 older adults.

The results showed that walking speed and lifespan have a direct dose-relationship; the faster you walk, the longer your average lifespan.

Specifically, the study divided participants into three groups based on walking speed:

Slow-moving group (approximately 0.72 km/h): Average life expectancy of 74 years.
Group traveling at an average speed (approximately 2.88 km/h): Average life expectancy of 80 years.
Fast-moving group (approximately 5.76 km/h): Average life expectancy of 95 years.

This means the fastest walkers lived an average of 21 years longer than the slowest walkers.

Studies have shown that people who walk quickly live longer than those who walk slowly. Photo: Shutterstock.

However, Wayne says that simply knowing "you need to walk a little faster" isn't enough. Here are three key principles to make walking truly effective for your health and longevity.

The goal is to walk at a moderate intensity.

Walking properly isn't just about counting the number of steps. Research shows that the fastest walkers have an average lifespan of up to 95 years, while slower walkers live to around 74 years – a difference of over 20 years, and the difference lies in the intensity of the exercise.

According to Wayne, a simple criterion for determining the appropriate intensity is: "walking with shortness of breath, still able to talk but unable to speak a long sentence at once." This translates to approximately 5-6 km/h, significantly faster than a typical walk.

Walk for 20-30 minutes every day.

The World Health Organization (WHO) recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity per week. This translates to approximately 7,000 steps per day, a realistic goal; after reaching 10,000 steps, the health benefits slow down.

For older adults, just around 6,000 steps a day can have a noticeable effect. Therefore, it's recommended to maintain at least 20-30 minutes of walking each day.

The ideal time is 30-60 minutes after a meal.

Approximately 30-60 minutes after a meal is when blood sugar levels peak, making it the "golden hour" for brisk walking. Exercising at this time helps the body burn glucose directly, thereby supporting blood sugar reduction, triglyceride decrease, and blood pressure stabilization simultaneously. A simple habit with numerous benefits for cardiovascular and metabolic health.

According to expert Wayne, you don't need to walk for too long each day; just walking at the right pace, for the right amount of time, and at the right time will yield more noticeable health benefits and contribute to longevity.

Additionally, according to the Mayo Clinic, there are a few basic points to consider when walking for optimal results:

- Maintain proper posture: When walking, keep your back straight, your eyes looking forward, and your shoulders relaxed. Correct posture helps reduce back pain and neck strain. Maintaining proper posture increases the efficiency of movement and reduces the risk of injury.

- Walk naturally, land correctly: Land on your heel and then roll your foot out to your toes. Walk steadily, without taking excessively long strides to avoid putting pressure on your joints.

- Choose appropriate shoes and clothing: Wear comfortable, well-fitting shoes and choose comfortable, sweat-wicking clothing.

- Don't forget to stretch during warm-up and cool-down: A light warm-up before starting, and light stretching after finishing, are recommended to minimize the risk of injury.