Happy Sunday!

To celebrate the first deep dive of the new year, we’re taking a closer look at walking, and why it’s one of the best health hacks for longevity.

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Last week, we asked which area of sleep improvement you’d like to learn more about, and the most votes went to:

Strategies for getting more deep sleep 😴

This week, in line with our deep dive, we’d love to know:

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

How to optimize your walking habits for greater longevity! 🚶

Most of us don’t spend a lot of time thinking about walking.

But with emerging research from the last few years, we now know it’s one of the most crucial elements of healthy aging and longevity.

Today, we’re getting into the benefits of walking, the truth behind the “10,000-step” rule, and new forms of walking to try.

First, let’s take a look at the powerful benefits of walking.

In addition to cardiovascular benefits, walking can help prevent chronic diseases like Type 2 diabetes, enhance mental health, and even improve sleep quality.

Additionally, it’s been proven to help reduce the risk of developing breast cancer…

Ease joint pain and boost immune function…

And there’s even research showing that just a 15-minute walk can reduce sugar cravings!

Walking’s big impact on our longevity.

This research indicates that walking up to 10,000 steps per day could be linked with a lower risk of mortality, and reduced incidence of cancer and cardiovascular diseases!

But there’s plenty of evidence it doesn’t take that much!

Some studies suggest that just 4,000 steps a day can help lower mortality risk, and that every 1,000 steps a day beyond that was associated with a 15% reduction in total risk of death.

And this research found that elderly people who walk outside 4 times a week had a “40% decreased risk of mortality” compared to those who walked less.

For optimal benefits, our walking speed matters a lot, too.

Studies suggest that walking faster can yield significant reductions in mortality and cardiovascular diseases across all ages.

For adults, maintaining an average walking speed of 1.8 mph has been linked with healthier outcomes, while speeds below 1.3 mph might indicate early mortality risks.

Now, regarding the “10,000 steps a day” rule: Myth or legit?

Recent studies suggest that while 10,000 steps can boost health, significant benefits can be seen at lower thresholds, too.

Where did this “rule” come from?

During the 1960s in Japan, as the country was gearing up for the 1964 Tokyo Olympics, there was an unprecedented focus on health.

The ease of starting a walking routine, coupled with the launch of a digital pedometer called “Manpo-kei” (which translates to "10,000 step meter"), turned walking into a mainstream exercise.

So, to clear the air, NO, you don’t necessarily have to hit 10k steps daily (but aiming for it won’t hurt)!

In that case…

How much of it do you actually need?

The National Institutes of Health considers under 4,000 steps as low activity. But hitting 4,000 or more steps starts bringing health benefits that get better with more steps. 

For many, aiming for around 6,000 steps is a good balance for health without having to push too hard.

Now, if you do want to push yourself, give Nordic Walking a try!

Originating in Scandinavia, Nordic walking turns walking into a powerful full-body workout!

Research suggests it can burn up to 67% more calories than regular walking!

Designed to engage your arms, shoulders, and core muscles while walking, this will definitely give your walks a boost!

Check out this video to learn the basic technique of Nordic walking.

And if you want even MORE walking benefits, try doing it backward!

While unconventional, walking backward has profound additional benefits.

• Eases pressure on joints compared to walking forward

• Works various muscles like quads, shins, glutes, and hamstrings

• Helps knee and quadriceps muscles

• Stimulates the brain

If you haven’t tried backward walking before, this is your sign to give it a go! 😉

In conclusion…

Whether it's forward, backward, or with poles in hand, walking is one of the best things you can start doing to live a longer, healthier life.

Here's to longevity and vitality, one walk at a time.

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👋 We hope you got some helpful tidbits out of today’s deep dive! See you on Tuesday for the next HealthHack!