Walking below minimum recommended levels may lower death risk

Walking regularly can significantly lower death risk, even if one does not meet the minimum recommended levels of physical activity, a study led by an Indian-origin scientist has found.
Walking is the most common type of physical activity, and has been associated with lower risk of heart disease, diabetes, and breast and colon cancers.
While several studies have linked overall moderate- vigorous physical activity to a reduced risk of death, relatively few have examined associations with walking specifically.
Public health guidelines recommend adults engage in at least 150 minutes of moderate or 75 minutes of vigorous- intensity physical activity per week.

However, surveys show only half of US adults meet this recommendation. Older adults are even less likely to meet minimum recommendations.
Researchers led by Alpa Patel from the American Cancer Society looked at data from nearly 140,000 participants.

A small percentage (6-7 per cent) in the study, published in the American Journal of Preventive Medicine, reported no moderate to vigorous intensity physical activity at baseline.
Among the rest, about 95 per cent reported some walking, and nearly half walked as their only form of moderate-vigorous physical activity.
After correcting for other risk factors, including smoking, obesity, and chronic conditions, the study found walking-only for less than two hours per week was associated with lower all-cause mortality compared to no activity.

Meeting one to two times the minimum recommendation (2.5 -5 hours/week) through walking-only was associated with 20 per cent lower mortality risk.
Results for those exceeding recommendations through walking-only were similar to those who met recommendations.
Walking-only was most strongly associated with respiratory disease mortality, with approximately 35 per cent lower risk comparing more than 6 hours/week of walking to the least active group.
Walking-only was also associated with about 20 per cent less risk of cardiovascular disease mortality and with about nine per cent less risk of cancer mortality.
"Walking has been described as the 'perfect exercise' because it is simple, free, convenient, doesn't require any special equipment or training, and can be done at any age," said Patel.

"With the near doubling of adults aged 65 and older expected by 2030, clinicians should encourage patients to walk even if less than the recommended amount, especially as they age, for health and longevity," she said.