Sarah Regan is a Spirituality & Relationships Editor, and a registered yoga instructor. She received her bachelor’s in broadcasting and mass communication from SUNY Oswego, and lives in Buffalo, New York.
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August 02, 2024
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Longevity has become nothing short of a buzzword, as more and more people strive for well-being into their later years. And by now, we know that several studies have linked regular exercise—even in the form of small daily movements—to a longer life.
But is there a type of exercise that reigns supreme for promoting longevity and healthspan? To find out, we asked the founder of Blue Zones, and his answer might just surprise (and even relieve) you.
What’s really the best exercise for longevity?
According to New York Times bestselling author and expert in Blue Zones (places in the world with the longest-lived people) Dan Buettner, the very best exercise you can do to support longevity is none other than walking. (No kidding!)
Buettner has found that regular movement is embedded into the culture and lifestyle of Blue Zones, which likely plays a role in the number of centenarians in these places.
“The big epiphany of Blue Zones is they’re moving every 20 minutes, but not because there’s some regimen. Their environment is set up in such a way that they’re nudged into movement,” he previously explained on an episode of the mbg podcast.
Walking also counts as zone 2 cardio, a training style where you keep your heart rate between 60 and 70% of your maximum heart rate3 for an extended period to build cardiovascular endurance. As certified personal trainer Jonathan Olonade, CPT, NCSF, previously told mbg, “Training in zone 2 and doing cardio consistently is reflective of longevity.”
How to make the most of your walks
Try earthing
If you’ve never heard of earthing, it simply entails walking barefoot on the earth. That might sound hippie-dippie, but one study actually found earthing changes the electrical activity in the brain4, as measured by electroencephalograms, so the benefits go beyond just grounding to the earth.
Make sure you’re walking correctly
In addition to that, Jonathan FitzGordan, a yoga teacher and creator of Core Walking, previously wrote for mbg that most people should focus on shortening their stride, leaning slightly forward, and alternating their arms and legs as they walk.
Remember: A short walk is better than no walk
Lastly, remember: Taking a quick walk is better than not walking at all. Personal trainer Kris Goldman previously told mbg that if you’re doing nothing else, you should try to walk at least 10 minutes per day. Here are her suggestions for squeezing in some movement daily:
Go for a walk first thing in the morning—which will help you wake up, too.
Make your meetings walking meetings instead of sitting meetings.
Make a tradition of going on a lunchtime or after-dinner walk.
Take public transportation or drive a few blocks away from your final destination and walk the final leg.
The takeaway
When it comes to longevity, there are a host of different things you can do to stay healthy as you age. And simply getting our steps in is one really effective way to help support a longer, healthier life.
