Physical activity experts highlight benefits of daily movement and walking

Health experts and researchers emphasize that maintaining physical activity does not require intensive gym sessions. To meet the World Health Organization’s recommendation of 150–300 minutes of moderate activity per week, individuals can adopt small, sustainable changes such as walking short distances, using stairs, or increasing general daily movement.

Studies published in The Lancet Public Health indicate that reaching approximately 7,000 steps (roughly 5 km) daily can significantly reduce the risk of cardiovascular disease by 25%, dementia by 38%, and type 2 diabetes by 14%. Even modest increases in movement, such as an extra 1,000–2,000 steps, can improve mental health and physical conditioning.

For healthy aging, experts highlight the importance of preserving muscle mass through resistance training. Research shows that even a single weekly session of strength exercises—using body weight or light resistance—can help prevent sarcopenia and improve balance in older adults. Other key factors for longevity include Mediterranean-style nutrition, adequate sleep, cognitive stimulation, and managing chronic stress.