Walking: six science-backed ways to support a longer, healthier life

Experts and recent studies cited in the article link more daily walking, breaking up long sitting periods, longer walking bouts and brief higher-intensity efforts with better markers of cardiometabolic health and longevity. Many experts mentioned gradually increasing step counts toward about 8,000 steps per day and interrupting sedentary time every 30–60 minutes.

Walking is presented as an accessible foundation for better long-term health in 2026. The article combines expert commentary and recent research to highlight simple, everyday movement strategies. It notes that modest, consistent increases in activity and reduced sedentary time are linked with improved markers tied to chronic disease. The piece outlines six evidence-supported approaches for how walking and incidental movement are associated with health outcomes. Key findings: - Many experts and a University of Granada study are reported to link working up to about 8,000 steps per day with lower risk of chronic disease and better longevity. - Brunel University research is reported to show that higher daily sitting times in people over 60 were associated with markers such as raised blood sugar, cholesterol, waist size and blood pressure; movement is described as activating metabolic processes. - A University of Sydney study found that accumulating steps in longer bouts (typically 10–15 minutes or more) was associated with substantially lower cardiovascular and mortality risk than the same steps spread in very short bursts. - Studies cited report that walking shortly after meals (for example, 10–30 minutes) was associated with improved blood sugar control and lower blood pressure in the short term. - Research described under the VILPA concept (vigorous intermittent lifestyle physical activity) links several brief episodes of higher-intensity effort (up to a minute each, repeated daily) with lower risks of cardiovascular disease, cancer and mortality. - The article notes that moderate-intensity walking is commonly identified at about 100 steps per minute and that at least one to two weekly strength sessions are mentioned as complementary for bone and muscle health, with alternative movement options reported for people with mobility limitations. Summary: The research and expert commentary presented link routine walking patterns, reduced prolonged sitting and some brief higher-intensity efforts with improved cardiometabolic markers and associations with longer life. Reported next steps in the article include gradual increases in daily step counts, more frequent standing or short movements during long sedentary periods, longer walking bouts and occasional brief vigorous efforts as ways researchers and experts discussed integrating these findings.