Gastroenterologist calls walking the ‘easiest longevity cheat code’

In a time when lifestyle diseases are rising rapidly, walking is the "most underrated medicine" we have

Here's what to know (Photo: Getty Images/Thinkstock)

3 min readNew DelhiJan 15, 2026 12:00 PM IST First published on: Jan 15, 2026 at 12:00 PM IST

We all know the numerous benefits of walking, but did you know that it is also a longevity hack? If gastroenterologist Dr Saurabh Sethi is to go by, walking might be the “easiest longevity cheat code science has ever discovered”. “Almost 80,000 people were tracked for seven years with activity monitors. The result? Walking more was linked to living longer. People who walked 7,000 to 10,000 steps a day had lower heart disease and cancer risk, lower dementia and stroke risk and longer life expectancy. Another study found that every additional 2,000 steps per day was linked to about 10 per cent lower risk of early death,” said Dr Sethi in a post on YouTube Shorts.

A faster pace offers more benefits, he added. His advice? “Try and walk during phone calls, while listening to podcasts and music. It all adds up. If you want to make it better, alternate three minutes fast and three minutes easy. This is called interval walking,” he said.

Taking a cue from his emphasis, Dr Rahul Mathur, Department of Internal Medicine, CK Birla Hospitals, Jaipur, told us that walking is the simplest yet the most powerful form of exercise. “Modern research now confirms what our grandparents always knew: a good daily walk can significantly extend your lifespan,” said Dr Mathur.

It helps your mood and keeps your mind sharp (Photo: Freepik)

What makes walking so powerful?

It is its impact on multiple body systems simultaneously. “Walking helps improve blood pressure, regulate blood sugar, reduce harmful LDL cholesterol, strengthen bones, and boost mood by releasing endorphins. For middle-aged and older adults, regular walking is associated with a 30–50 per cent lower risk of heart disease, stroke, type-2 diabetes, joint stiffness, cognitive decline, and even depression. It’s also one of the few exercises that is safe, sustainable, and accessible to almost everyone, no equipment, no skill barrier, and no financial cost,” said Dr Mathur.

How does walking support brain health?

“Studies show that brisk walking enhances blood flow to the hippocampus, the region responsible for memory, reducing the risk of dementia. In older individuals, those who walk regularly maintain better balance, muscle power, sleep quality, and independence in daily activities,” said Dr Mathur.

What matters more than speed is consistency.

“A 20–30 minute brisk walk daily, or breaking it into short 10-minute intervals, is enough to deliver measurable health gains. Adding small habits, taking the stairs, walking during calls, and choosing a short evening walk after meals can transform long-term well-being,” said Dr Mathur.

Also Read | Why walking after meals is a ‘small investment with lifelong benefits,’ especially for diabetics

In a time when lifestyle diseases are rising rapidly, Dr Mathur addressed walking as the “most underrated medicine” we have. “It is gentle on the body, powerful for the heart, calming for the mind, and protective for long-term health. Move more, sit less, and walk your way to a longer, healthier life,” said Dr Mathur.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.