Jan 28, 2026
3 min read
According to a recent study, something as simple as walking a little more every day could be the key to a longer and better life.
Usually every day is science science long and healthy life
Something as simple as walking a little more every day could be the key to living longer and better, according to a recent study
What if I told you that the most effective way to improve your health is to go to the gym to lift weights, exercise apps, or even sports clothes?All you need is what you already use every day: your legs and a little time.To move.That's all.This practice is as old as humans but is widely criticized in modern sports training.
Fortunately, a growing body of scientific research shows that walking more, especially if you incorporate it into your daily routine, can be one of the best decisions you can make to take care of your heart, improve your mood, and live a long, healthy life.
A study by the Bar-Ilan University Wellness Research Lab, in collaboration with the Israel Intelligent Transportation Institute, examined the daily commute of more than 2,100 workers.The result?Adjust bus transit programs to allow a little more walking between stops than the shortest walking distance between transits.(walk down, take the bus, etc.), workers can add nine minutes of exercise to their day...without being late.It is a practice that is almost invisible.
"This means they can leave the house at the same time, go to work at the same time, and walk more along the way," explained lead researcher Jonathan Rabinovitch in his study, published in the journal BMC Public Health.This approach is based on an idea that is both simple and transformative: you don't need extra time to exercise, but you can use the time you already have in a different way.
Most platforms that guide you in transfers show a clear preference for slow travel, either directly or with a transfer load.
"We saw the impact that small, strong steps can have. It made us ask ourselves: What would happen if our daily maps could encourage us to walk a little more?" explains the expert.
What Science Says About the Heart
Previous studies have shown that longer periods of walking (more than 10 minutes at a time) are associated with a lower risk of heart disease and premature death.So, the popular success of '10,000 steps a day' is not so importantNo problemWalking is essentialLet's remember that walking also helps regulate glucose, lower blood pressure, and improve circulation.It is like a natural medicine, free and without side effects
Walking during work
What if your job is to work remotely?Then you know how easy it is to sit for hours on end... In that case, experts suggest incorporating a treadmill under your standing desk as a practical way to stay active and still be productive.While typing and walking at the same time doesn't work for everyone—especially if you use your mouse a lot—studies show that even walking gently (or slowly) while you work can improve your metabolism, reduce body fat and improve blood pressure.
Make your walk more meaningful
Want to get even more out of your walk?Here are some tips: alternate between fast and slow parts, improving resistance and blood sugar control;add weight to your walk with a lightweight bag or weight vest to increase strength and strengthen muscles;look for uneven terrain, find inclines or stairs to activate your glutes and legs and burn more calories;Listen to motivation, such as a podcast, music, or even sounds from nature, to make your walk fun.What to do if you don't have time?Well, get off one stop early on the subway or bus, take the stairs instead of the elevator, walk while talking on the phone... consistency is key.
What if I told you that the most effective way to improve your health doesn't require you to go to the gym to lift weights, or exercise apps, or even exercise clothes?You only need what you already use every day: your feet and some time.Take a walk.That's it.This is an activity that ages the human race but is not underestimated in today's sports training.
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