10-minute daily walk in old age reduces risk of dying from all causes by 40%

According to a study, walking for just 10 minutes a day could reduce your risk of dying from any cause by 40 percent as you get older.

Korean researchers found that retirees aged 85 and older can reduce their risk of death by walking for just an hour a week.

The study of more than 7,000 adults in the age group tracked their exercise level and whether they died from 2009 to 2014.

It found that those who walked further had a two-fifths reduced risk of dying from any cause compared to those who were inactive.

The team at Inje University’s Sanggye Paik Hospital in Seoul said encouraging walking can help society’s elders avoid inactivity, which can increase their risk of death.

The lead author Dr. Moo-Nyun Jin, a cardiologist, said it shows people should aim to “go all their lives.”

The NHS recommends that adults aged 65 and over aim for at least 150 minutes of moderate activity – including walking – every week.

However, the latest research suggests that less than half of these will still be beneficial as people reach older ages.

The light exercise can help reduce the risk of heart attacks and strokes by keeping the organ in good shape and lowering blood pressure.

According to a study, walking for just 10 minutes a day could reduce your risk of dying from any cause by 40 percent as you get older

dr Jin said, “Adults are less likely to follow activity recommendations as they get older.

“Our study suggests that walking at least an hour each week is beneficial for people aged 85 and over. Simply put, go for a 10-minute walk every day.”

Previous studies have shown that walking can reduce the risk of death by 28 percent for every 1,000 extra steps a day in those over 60.

The latest research was presented today as an abstract at the 2022 European Society of Cardiology Congress.

It used data from the Korean National Health Insurance Service (NHIS) senior database.

The study included 7,047 adults aged 85 or older who underwent the Korean National Health Screening Program from 2009 to 2014.

They averaged 87 years old and 4,813 — more than two-thirds — were women.

Participants were asked how much they exercised each week.

About 57.5 percent did not walk at all and 8.5 percent walked for less than an hour.

Twelve percent reported walking between one and two hours a week, while 8.7 percent walked between two and three hours and 13.3 percent walked more than three hours.

It found that those who walked for at least an hour were 40 percent less likely to die from any cause and 39 percent less likely to die from heart problems.

dr Jin said, “Walking was associated with a lower likelihood of dying in older adults, whether or not they engaged in moderate-to-vigorous-intensity physical activity.

“Our study shows that even walking an hour a week is beneficial for people aged 85 and over compared to being completely inactive.

“The takeaway message is to walk all your life.”

Chloe MacArthur, senior cardiac nurse at the British Heart Foundation, said: “We know that regular physical activity is good for us at all ages as it helps maintain a healthy weight and reduces the risk of high blood pressure and high cholesterol.

“These are vital to reducing the risk of heart attack or stroke and improving your quality of life.

“It’s never too late to take action. Start small and try to incorporate more exercise into your daily routine, whether it’s chores around the house, gardening, or a short walk.

“For anyone who is not mobile, chair exercises that can be done at home can also be beneficial. You’ll find those active minutes add up quickly.”

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