Just Walk

 I get stuff in my email/Facebook feed all the time.  Some (a lot?) is pure crap, other stuff makes sense.  This is from a doctor I follow more than occasionally.  As someone who walks a lot, it made sense.  And you don't even have to walk as much as he's suggesting.  Anything you can manage is good. We're a sedentary, diabetes-riddled society that relies too much on medications.  Walking is cheap and you don't need a prescription from a doc.

It's your life.

The Simple Habit That Could Add Over a Decade to Your Life Dr. Suneel Dhand Apr 7   READ IN APP   There’s something remarkably powerful—and almost magical—about the act of walking. It’s accessible, free, and doesn’t require fancy equipment or a gym membership. And now, according to research published in the British Journal of Sports Medicine, it might just add up to 11 years to your life. That’s not a typo—just by moving your body for a little over two hours a day, you could significantly extend your lifespan. In this study, scientists analyzed data from thousands of adults over 40, using wearable activity monitors to track daily movement. They found that the most active participants, who walked roughly 160 minutes a day at a moderate pace, had the highest life expectancy—living over five years longer than average. And those who were least active? Unfortunately, their life expectancy dropped by nearly six years. But here’s the most striking part: If the least active individuals simply added about 111 minutes of walking per day, they could potentially gain up to 11 years of life. That’s an incredible return on investment—minutes walked for years added. Now, of course, you might be thinking: Is it the walking that’s making these people healthier, or are already-healthy people just more likely to walk more? It's a fair question—and likely a bit of both. But what’s not in doubt is this: Walking has a proven, measurable effect on our physical and mental health. From lowering blood pressure and improving cardiovascular health, to reducing the risk of chronic diseases like diabetes and even some cancers—there are few things more powerful you can do daily. In fact, walking is also a mental health booster, helping reduce stress, improve sleep, and elevate mood. It is one of the most underestimated, underutilized medicines we have. And as Thomas Jefferson once said: "Walking is the best possible exercise. Habituate yourself to walk very far." If you’ve been following my content for a while, you know I always emphasize moving as much as possible and daily muscle strengthening for everyone. This combo can be truly transformative! But if you’re not quite there yet with the muscle strengthening part—just start walking. Begin where you are, even if it’s 5-10 minutes a few times a day. Build from there. Here are 5 quick tips to help you walk more, starting today if you know you’re not doing it enough (and hopefully if you’ve been following me for a while, you are already doing this— so encourage any loved ones who may not!): Park farther away from entrances to get extra steps in without extra time. Use the stairs instead of the elevator whenever possible. Take walking meetings—on the phone or with a colleague. Set a daily step reminder on your phone to move every hour. Or better still, use a free phone app or $10 pedometer to make sure you get your 10,000 step daily minimum. Walk after meals — a superb habit for metabolic health and reversing insulin resistance. Walk with others—family, friends, neighbors—for connection and consistency. The truth is, we overcomplicate health far too often. Walking is a humble, everyday habit with the power to transform your future. So lace up your shoes, step outside, and give your body the movement it was designed for. Walking a lot should become a regular daily habit that you crave as much as eating and drinking. It’s actually quite addictive once you get used to it! You can even listen to your favorite music or podcast while you walk if you don’t have company.