Even at 70, Cut Your Risk of Dying by 40% … Free!

Not just heart disease, but this method can help you:

  • Improve blood pressure
  • Improve blood sugar levels
  • Improve blood cholesterol
  • Lower the risk of obesity
  • Enhance mental well being
  • Reduce the risk of osteoporosis
  • Reduce the risk of breast and colon cancer
  • Reduce the risk of type 2 diabetes

(Reference: The Benefits of Walking)

For 12 years, the Norwegian School of Sport Sciences followed more than 5,000 men aged 40 to 50 and discovered that 30 minutes a day of physical activity, 6 days a week, reduced the risk of death by 40%! Even at the age of 73 years, they found physical activity made a significant difference in longevity.

Another study that reviewed 12 other research studies found that approximately 30 min of normal walking a day for 5 days a week was associated with 19% reduction of heart disease and it confirmed that these benefits are valid for men and women.

My favorite way of walking for exercise is to do Interval Walking. That’s 3 minutes of strenuous walking, followed by 3 minutes of strolling, followed by 3 minutes of strenuous walking, followed by 3 minutes of strolling on and off for a total of 30 minutes.

The attention to how long I’ve walked and when to change my pace keeps my interest. Also, I try to find different routes to take so I change up the scenery.

Try walking 30 minutes a day for 5 or more days a week for just two weeks and see how you feel. I’ll bet you’ll thank me.


{ 8 comments… read them below or add one }

Bee July 20, 2015 at 4:03 am

I’m going to certainly try it. I’m not yet 70 years old, but will be in a few years. Will let you kno what happens. I’ve been wanting to do this for a while now and really have no excuse for not doing so, but reading this article certainly encouraged me. Thank you!!!!


Michelle Morrison July 20, 2015 at 11:24 am

My husband and I both use to walk a lot but due to health issues that has all changed. I almost lost my husband in March of 2014 – finding out he was in congestive heart failure and things did not look good at all – he also has a very bad ankle so for him to do any walking at all is almost impossible. He has been on a lot of meds which we are not use to as we have gone in the other direction back 1995 using supplements, eating as healthy as possible. All of a sudden my husband has been complaining about being cold when it is up in the high 80′s, 90′s and even into the 100′s – not sure what is causing this??? As for me I am dealing with 3 areas of back issues so for me to try and walk a lot that has been almost impossible – so use to love the walks to relieve stress, and just felt so much better. I have done the cleanse once and felt so good, lost weight, inches, no joint pain, lots of energy and it was such a good feeling. I so want to build up my body and not be in the shape I am – I am 68 and husband is 76.


Jackie Roberson September 12, 2016 at 1:23 pm

I am going for a walk-be back in 30 minutes. :) I will send my results in a few weeks.


Nancy Frisch March 20, 2017 at 3:26 am

Great subject line. Great article. Have urged my 74-year old husband to get back to walking 30 minutes a day, like he used to… so he can live longer!

Thank you, Peter!


Allan March 20, 2017 at 3:41 am

This is not enough. I do p90x and insanity cardio workouts and I’m 61. I have the body of someone 35. About an hour a day including weight training is needed. Walking is not enough


Deyanira Roque March 20, 2017 at 5:33 pm

What if I can not go outside for a walk? Would using a treadmill at home be of benefit, in your opinion? Thanks for sharing this.


Peter Glickman May 20, 2017 at 11:56 pm

A tread mill is better than not exercising, but there is another benefit of being outside. It gives you space. Space increases a person’s ability to experience being alive.


Robert Caldwell July 3, 2017 at 12:18 pm

Yes, walking is a great exercise but there are two problems, at least for me. The need to urinate and no legal place to go, and people driving cars who are not paying due attention to pedestrians. My answer? Two of the best investments a health-conscious person can make: An Assault air bike ($800) and a Concept 2 rower ($950). A little costly at first, but these things are built to last. With routine maintenance at least 25 years, I believe.

I am into the Walt Stack way of exercising: Start slow and back off. A great book about this “Row Daily, Breathe Deeper, Live Better” by D.P. Ordway. And while safe indoors something can be added to deepen the experience. Sometimes, with eyes closed, I love watching the breath, Muktananda’s Hamsa meditation. The breath goes in with the sound “Ham” and goes out with the sound “Sa.” Or else listen to something. We bought the Arkangel Complete Shakespeare on CDs. Wonderful! And for free there is a lot of great audio at Librivox.com. This week I am listening to Thoreau’s great classic “Walden,” using the rower. Also, there is a lot of classic New Thought audio at that site.

No matter what, I believe we can agree that it is just a matter of moving! Look at what it has done for Fauja Singh, completing the Toronto Marathon at 100 and still going strong at 106!

It is time for my annual Master Cleanse. I like it best midsummer. Or else something I learned from the health pioneer Paul Bragg. 10 days of nothing but watermelon and watermelon juice. No matter what, the annual “house cleaning” is one of the best things ever.

Finally, Peter allow me to thank you for the fine work you have done in the name of vibrant heath. As British writer H.G. Bohn wrote in 1855, “He who has good health is young.” Here’s to both of us being young and healthy at 100!


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