Let’s be honest, if you want to look like the cover of Muscle & Fitness, you’re going to need to spend a lot of time at the gym (and get used to eating boiled chicken and broccoli for nearly every meal). But if you want to boost your overall health and ensure your longevity while giving your brain a much needed rest, then you don’t need a supercharged workout. You need a nice walk.
Not an epic hike. Although those are great, too. We’re talking about just stepping out for a stroll around the block or through your local park. Dan Buettner, author of numerous books about the science of longevity and creator of the Netflix docuseries Live to 100, has found that you can add at least three years to your life by shifting from sedentary mode to a twenty-minute walk each day. Plus, there’s a purity to the fitness of taking a nice long walk—no equipment required, you don’t even have to change your clothes. Just venture outside and pick a direction and suddenly you’re moving, breathing and taking in the world around you.
You can listen to music or a podcast, if it’s the only time that you can. But you’re better off just letting your mind wander. Listening to the breeze, the faint sounds of nature and the chatter of passing strangers—there’s something about these sounds that lends itself to the unraveling of mental knots. Breathe in the fresh air and let your eyes absorb the sunlight. And, of course, you probably know that any physical activity is a boon to your overall health, but walking in particular comes with a host of benefits.
According to Harvard Medical School, regular walking helps boost your natural immune function. “A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least five days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.”
What’s more, regular walks lubricate your joints to ease pain and can even prevent arthritis from forming in the first place, all while strengthening important muscles in your legs that help you rev up your metabolism throughout the day. That’s why Harvard researchers who looked at 32 obesity-promoting genes in over 12,000 people determined that in those who walked briskly for about an hour a day, the effects of those genes were cut in half. Meaning regular walking is a proven way to keep fat from forming in your midsection.
Add that to the list of known benefits—from boosting cardiovascular fitness and increasing energy levels to improving your balance and coordination—and it’s practically guaranteed that a walk is the key to being the best version of yourself. So, the next time you’re feeling stressed, sluggish, or stuck, get out there and take a quick walk.