We are often told that achieving '10,000 steps' daily is crucial for maintaining optimal health, but a distinguished longevity specialist suggests that staying fit and youthful might be simpler than commonly believed.
Professor's Pioneering Research on Ageing
Dr Valter Longo leads the Longevity Institute at the University of Southern California, where he pioneers research into the challenges of ageing. While the average adult in the UK lives to around 80 years, Dr Longo asserts that individuals can 'stay young' and significantly boost their longevity by adhering to specific, evidence-based lifestyle rules.
The Essential Role of Physical Activity
Physical activity forms a cornerstone of this longevity-focused approach. In a 2019 interview with nutrition journalist Andrew Merle, Dr Longo reportedly highlighted that 10,000 steps or climbing 20 flights of stairs daily are excellent targets. However, his personal blog elaborates that walking for 60 minutes each day may be sufficient to reap substantial health benefits.
"Walk fast for an hour every day," Dr Longo advised in his online guidance on how to stay young. "On the weekend, walk everywhere, even to faraway places, while avoiding polluted areas as much as possible."
NHS Recommendations Align with Expert Advice
Current NHS guidance echoes Dr Longo's sentiment, emphasising that you "do not have to walk for hours" to gain advantages from gentle exercise. A simple 'brisk' walk at a pace of 3mph for just 10 minutes daily can effectively burn calories, build endurance, and potentially strengthen cardiovascular health.
For those uncertain about their walking speed, the NHS recommends downloading the free Active 10 app on smartphones. This application provides personalised suggestions to help increase your pace and optimise your walking routine.
Additional Insights from Ageing Experts
Ageing expert Professor Claire Steves from King's College London also contributed to the discussion on the ZOE Podcast. She indicated that walking for just under an hour, three times a week, could enhance brain health and cognitive function.
"To improve your cognitive health, you need to do more exercise than you're doing now—up to a point—unless you're an Olympic athlete," Professor Steves explained. "If we examine large population studies, we can observe effects even with minimal levels of exercise, and the relationship is fairly linear. So, whatever you're currently doing, increasing it by a third will lead to self-improvement."
Beyond Walking: A Holistic Exercise Regime
It is important to note that Dr Longo's recommendations extend beyond walking alone. In the same article, he suggested that "moderate exercise for two-and-a-half to five hours per week", with some sessions in the "vigorous range", also supports a longer and healthier life.
Supporting Research on Exercise and Brain Health
These perspectives are reinforced by recent research from the University of Bristol, which demonstrated that regular aerobic exercise may be key to reducing specific markers associated with Alzheimer's disease. Aerobic exercise includes any activity that elevates heart rate and increases oxygen demand, such as:
- Swimming
- Running
- Jogging
- Walking
Although this particular study involved mice, scientists are hopeful that comparable results will emerge in human subjects. Broader clinical trials are being prepared to confirm these promising findings.
The Optimal Exercise Threshold
In his blog, Professor Longo further clarified: "Most of the beneficial effects appear to be caused by the first two-and-a-half hours of exercise, making any additional exercise optional." This insight suggests that consistency within a manageable timeframe is more critical than excessive exertion.
By integrating these straightforward walking targets and holistic exercise principles into daily life, individuals can take proactive steps towards enhancing their longevity and overall well-being, supported by both expert advice and contemporary research.
