Your competent? doctor has already told you about all these other numbers for walking, right? NO? So, YOU DON'T HAVE A FUNCTIONING STROKE DOCTOR, do you?
Well, there's all these other numbers for walking, choose one. I do about 2 hours 3-4 times a week as I do forest bathing in the woods I walk in.
Other walking prevention items:
My numbers for steps.
10,000 Steps A Day? How Many You Really Need To Boost Longevity - 4,400
This one suggests 8900 steps a day:
Can Exercise Protect Against Alzheimer's?
Exactly How Many Steps You Need to Take a Day to Not Gain Weight - 15,000
Every 2,000 steps a day could help keep premature death at bay
Scientists Reveal the Right Number of Steps to Walk to Stay Healthy (Hint: It's Not 10K)4 min read
The latest here:
Walking This Much Every Day Could Add Up To 10 Years To Your Life, Longevity Docs Say
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You might think that in order to live longer and healthier you have to spend a lot of time and money on high-tech treatments and supplements with funny names. (Look no further than entrepreneur Bryan Johnson who estimates that he spends $2 million dollars a year on biohacking pursuits that include blood plasma transfusions and upwards of 100 supplements daily.) But, according to the experts who study it, longevity can come a lot simpler—and cheaper—than you might expect.
“There's a lot of evidence in animal models and humans that lifestyle interventions—we're not even talking about drugs—can have a dramatic effect on how long you're going to live,” says Eric Verdin, MD, the president and CEO of the Buck Institute for Research on Aging. So, while the longevity and anti-aging market is projected to grow from $63 billion in 2023 to $183 billion in 2028, per Grand View Research, it turns out that the nonnegotiables for aging well are, well, basically free.
Some more good news? No matter where you’re starting from, you can make a difference for your future self. “The earlier you start, the more of a leg up you have,” Dr. Verdin says. “But, it's never too late.” Here’s what you can get started with today.
Meet the experts: Eric Verdin, MD, is the president and CEO of The Buck Institute, a leading biomedical research organization on aging. Luigi Ferrucci, MD, PhD, is the scientific director of the National Institute on Aging, which is part of the National Institutes of Health. Deborah Kado, MD, is a geriatrician and co-director of the Stanford Longevity Center.
What does longevity mean, anyway?
When thinking about longevity, you might be thinking about adding years to your life, but for experts who study aging, it’s equally as important to prioritize the quality of those years too.
Unfortunately, with age comes an increased risk for illnesses like cancer and dementia, mobility challenges, and a whole host of problems that might interfere with your day-to-day. “We need to distinguish between longevity in terms of how long you want to live and healthy longevity, which is living longer, but also maintaining great vitality, physical, and cognitive function,” says Luigi Ferrucci, MD, PhD, the scientific director of the National Institutes of Health’s National Institute on Aging. “I think that our attention should really be on the second one.”
That’s why docs are more concerned with “healthspan”—a.k.a., the amount of years you can spend not just living but in good health—and why all of these tips not only promote a longer lifespan, but a healthier one, too.
Here’s what scientists *know* can increase your healthspan.
1. Go on a walk for 30 minutes every day.
Getting active makes a huge difference when it comes to longevity. Even walking 30 minutes per day can reduce your risk of heart attack, stroke, Alzheimer’s, cancer, Parkinson’s, and neurodegeneration, and potentially increase your lifespan by seven to 10 years, says Dr. Verdin. “The most powerful anti-aging drug that we have today is physical activity,” he says.
The CDC recommends 150 minutes of moderate to high intensity and two days of strength training per week for a reason. Not only does exercise target the hallmarks of aging, but it also boosts your circulatory and metabolic system, improves insulin resistance, and helps keep you agile and independent.
As for what your physical activity should look like: Ideally, your fitness routine includes aerobic activity, like walking, running, or swimming, strength training—which is especially important for women to maintain bone density—and flexibility and mobility work, according to Dr. Ferrucci. Exercise was able to add a little over five years to individuals in a 2024 study in the British Journal of Sports Medicine.
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