Study finds being OUTDOORS helps you live longer
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Fast-paced walking on a daily basis increases cancer survivors’ chances of living longer, according to the study published in the journal Cancer Epidemiology, Biomarkers & Prevention. The study examined the walking paces and mobility of more than 233,000 former cancer patients between the ages of 50 and 71 for several years.
“Those who walked at the slowest pace had more than twofold increased risk of death from any cause, compared with those reporting the fastest walking pace,” wrote the researchers from Washington University School of Medicine in St. Louis, the University of North Carolina, George Washington University and the National Cancer Institute.
The study is clear walking slowly doesn’t cause death, but the researchers found increased mortality rates in cancer survivors who embarked on daily strolls.
The link between slow walking and early death persisted across at least nine tumour types, including breast, colon, Non-Hodgkin lymphoma, prostate, oral, melanoma, rectal, respiratory and urinary cancers.
“It’s important to improve our understanding of how the diagnosis and treatment of a broad range of cancers may affect walking pace during survivorship — a potentially modifiable risk factor — which could lead to new treatment and rehabilitation strategies to improve the health of these patients,” lead author Elizabeth A. Salerno said in a statement.
A study published in the Mayo Clinic Proceedings found regardless of weight, brisk walkers who do about 100 steps a minute have a longer life expectancy than people strolling along at 50 steps a minute.
The findings were similar to a 2018 study in the British Journal of Sports Medicine which found walking at an average pace was linked to a 20 percent reduction in the risk of mortality compared to walking at a slow pace, and walking at a brisk or fast pace was associated with a risk reduction of 24 percent.
A brisk walk is about three miles an hour, according to the NHS, which is faster than a stroll.
It advises: “You can tell you’re walking briskly if you can still talk but cannot sing the words to a song.”
It also adds: “You do not have to walk for hours.
“A brisk 10-minute daily walk has lots of health benefits and counts towards your recommended 150 minutes of weekly exercise.”
Overall, adults should aim to be physically active every day.
You should do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) at least two days a week.
You should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week, and reduce time spent sitting or lying down and break up long periods of not moving with some activity.
If you’re not very active but are able to walk, increase your walking distance gradually.
If your joints are a problem, check if your local swimming pool holds exercise classes.
The water can help support your joints while you move so you can strengthen your muscles.
The easiest way to walk more is to make walking a habit, notes the NHS.
You should think of ways to include walking in your daily routine, for example:
- walk part of your journey to work
- walk to the shops
- use the stairs instead of the lift
- leave the car behind for short journeys
- walk the kids to school
- do a regular walk with a friend
- go for a stroll with family or friends after dinner
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