The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms

Abstract

Physical activity, including walking, has numerous health benefits in older adults, supported by a plethora of observational and interventional studies. Walking decreases the risk or severity of various health outcomes such as cardiovascular and cerebrovascular diseases, type 2 diabetes mellitus, cognitive impairment and dementia, while also improving mental well-being, sleep, and longevity. Dose-response relationships for walking duration and intensity are established for adverse cardiovascular outcomes. Walking’s favorable effects on cardiovascular risk factors are attributed to its impact on circulatory, cardiopulmonary, and immune function. Meeting current physical activity guidelines by walking briskly for 30 min per day for 5 days can reduce the risk of several age-associated diseases. Additionally, low-intensity physical exercise, including walking, exerts anti-aging effects and helps prevent age-related diseases, making it a powerful tool for promoting healthy aging. This is exemplified by the lifestyles of individuals in Blue Zones, regions of the world with the highest concentration of centenarians. Walking and other low-intensity physical activities contribute significantly to the longevity of individuals in these regions, with walking being an integral part of their daily lives. Thus, incorporating walking into daily routines and encouraging walking-based physical activity interventions can be an effective strategy for promoting healthy aging and improving health outcomes in all populations. The goal of this review is to provide an overview of the vast and consistent evidence supporting the health benefits of physical activity, with a specific focus on walking, and to discuss the impact of walking on various health outcomes, including the prevention of age-related diseases. Furthermore, this review will delve into the evidence on the impact of walking and low-intensity physical activity on specific molecular and cellular mechanisms of aging, providing insights into the underlying biological mechanisms through which walking exerts its beneficial anti-aging effects.

Physical activity, exercise and adverse cardiovascular outcomes in individuals with pre-existing cardiovascular disease: a narrative review

“…Physical activity has been consistently shown to beneficially alter the levels of several conventional risk factors associated with CVD. These include reductions in resting blood pressure and positive modifications in lipid profiles and body weight [ 32 , 79–81 ]. Furthermore, it assists in better glucose profiles, reducing levels of inflammatory markers, and improving insulin sensitivity [ 32 , 82 , 83 ].…”

“…These include reductions in resting blood pressure and positive modifications in lipid profiles and body weight [ 32 , 79–81 ]. Furthermore, it assists in better glucose profiles, reducing levels of inflammatory markers, and improving insulin sensitivity [ 32 , 82 , 83 ]. Exercise exerts various direct cardioprotective effects beyond traditional risk factors, including antiarrhythmic, anti-ischemic, and antithrombotic actions as well as improving autonomic nervous system (ANS) balance [ 84 , 85 ].…”

Summer heat, historic redlining, and neighborhood walking among older adults: 2017 National Household Travel Survey

“…4,5 Recent meta-analyses provided evidence that walking can effectively reduce the symptoms of anxiety and depression and improve sleep health. 1 In addition, exercise in a group setting can provide opportunities for social interaction, easing feelings of isolation and loneliness commonly associated with aging. 6 The walkability of a neighborhood is determined by several factors, including street connectivity and density 7,8 , access to destinations and aesthetics 9,10 , investment in walking and biking infrastructure 11 , and the presence/absence of urban natural features, specifically tree cover.…”

“…Engaging in regular low-intensity physical activity, including walking, offers numerous health benefits for older adults. 1 A vast range of observational and interventional studies consistently have documented that regular exercise helps improve cardiovascular and respiratory system function, reducing the risk of heart disease and high blood pressure. 2 Regular moderate-intensity exercise improves the functioning of the immune system and can enhance bone density, reducing the risk of osteoporosis.…”

“…4,5 Recent meta-analyses provided evidence that walking can effectively reduce the symptoms of anxiety and depression and improve sleep health. 1 In addition, exercise in a group setting can provide opportunities for social interaction, easing feelings of isolation and loneliness commonly associated with aging. 6…”