I’ve often said, the ability to move, to walk, to propel yourself through life is truly a privilege. It’s also money in your longevity bank that pays out countless dividends for body and mind. But, in our chaotic, fast-paced world, we often find ourselves racing through our days in ways (and conveyances) which can, over time, contribute to the erosion of our wellbeing and even shorten our life and health spans. Small wonder so many are seeking ways to pump the brakes.

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The simplest way to do this? Put on your walking shoes. Walking is one of the most easily accessed forms of exercise – no equipment, membership fees or skill required – with a profound impact for walkers of all ages on slowing aging and contributing to longevity. As researchers continue to learn more about the science of aging, walking consistently ranks high on the list of powerful tools to promote physical, mental, and emotional well-being. So, while this new year is still young, now’s the time to ramp up your walking routine and put aging in the slow lane. Here’s how to do it well – and why you should:

Your prescription: walk your way to longevity.

The positive impact of walking on life expectancy has been well-documented for decades, so no surprises there, but quantity does matter.

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In addition to moving more throughout the day – as in, get out of your office chair at least once every 45 minutes or so – it’s also essential to slot in about 150 minutes a week – roughly 20 minutes a day – of moderate-intensity walking. In a matter of days you’ll start cutting your risk of premature death by minimizing the likelihood of chronic diseases that shorten life and healthspans, like diabetes, heart disease, cancer, and on and on. Just getting into a fitness bag? When done consistently, even walking at a slow pace will help extend life expectancy, so, as the saying goes, ‘just do it.’

Your cells will age more slowly if you get –and keep – moving.

At the cellular level, walking can help slow the aging process in three important arenas of health: oxidative stress, telomeres and mitochondria. With oxidative stress comes cellular damage and accelerated aging, so the less of it the better. Walking can help here by increasing the body’s production of antioxidants, which neutralize harmful free radicals.

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When it comes to the health of your telomeres, the protective caps on the ends of chromosomes that shorten with age, research indicates that regular walking (as well as other forms of exercise) can slow telomere shortening, effectively slowing down cellular aging.

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As for your mitochondria, the energy powerhouses inside your cells, sad to say, their function declines with age. But, step outside for a brisk walk on the regular, and you’ll stimulate mitochondrial biogenesis, that is, the production of new mitochondria, which will increase your body’s energy production and reduce fatigue (a big plus at any age!).

Walking upgrades your health right now – and for decades to come.

Simply put, movement, and plenty of it, is essential for keeping bones strong, joints lubricated and your body in good working order. With a solid walking routine, the benefits to your bod include anti-aging life-lengtheners such as:

1. Upgraded cardiovascular health: With walking comes a stronger heart – it is a muscle after all – which means lower blood pressure and improved circulation. And that means heart disease risk is reduced, as is your risk of death. In fact, according to the American Heart Association, all you need is a brisk 20 - 30-minute daily walk (be they sequential or 10 minutes a shot) to help significantly reduce the risk of coronary heart disease.

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2. Boosted musculoskeletal strength: As we age, muscle mass and bone density naturally decline, which really accelerates as you head into your 50s and 60s. While some decline is virtually inevitable, walking more daily will counteract much of the slide by strengthening muscles, ligaments, and bones. Another bonus: walking is a weight-bearing activity, so, when you’re doing it, you’re also stimulating bone growth and helping prevent osteoporosis, which in turn reduces risk of fractures in older folks.

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3. Keeping weight in check: To put it bluntly, obese folks simply don’t live as long as their slimmer counterparts, so maintaining a healthy weight is essential for longevity. Walking helps burn off excess fat, supports a healthy metabolism, and helps prevent obesity— the condition that’s linked to the development of health-killers like diabetes, heart disease, cancer, liver and kidney disease. What’s more, walking has been shown to help combat weight gain at a genetic level. A case in point: a Harvard study of 12,000 subjects found that those who took a daily, brisk 1- hour walk reduced the effects of their obesity-promoting genes by an impressive 50%.

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4. Improved immune function: With a sputtering immune system, expect trouble ahead. But the good news is that a regular walking groove has been shown to improve immune response, enabling the body to do a better job of combatting infections while also taming the flames of inflammation – all to the good of the aging body. What’s more, one study found that individuals who walked five days a week experienced 43% fewer sick days compared to those who walked less than once a week – certainly something to think about during cold and flu season.

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5. Better, longevity-promoting sleep: Poor sleep is linked to shorter lifespans – and it’s an all too common problem among older adults. One simple way to encourage better rest at night? Brisk walks by day.  Walking, particularly in the morning light, helps regulate the body’s internal clock and promotes deeper, more restorative sleep when it’s time to hit the hay.

Take your brain out for walks – and cut neurological disease risk.

One of the biggies when it comes to brain aging? Lack of movement, that ‘sedentary lifestyle’ that I and just about everyone else in the world of medicine constantly rail against. Cognitive decline and diseases like Alzheimer's and dementia are major concerns as we age – but the good news is that walking more can help slow or even prevent these scourges! Walking gifts your brain with:

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• Better blood flow and oxygen supply to the brain – which in turn promotes the growth of new neural connections. It also stimulates the release of BDNF, a protein that’s essential for learning, memory, and overall cognitive function.
• Less stress, less anxiety – and that’s music to your brain’s ears. Chronic stress speeds aging and contributes to cognitive decline, whereas busting stress with walking, especially in nature, triggers the release of endorphins—feel-good hormones that reduce stress and improve mood. A less-stressed mind ages more slowly and is better equipped to handle life’s ups and downs.
• Reduced dementia risk – because walking more helps the brain maintain gray matter volume which you dearly need to hang onto to keep memory and executive function on track. Regular walking reduces the risk of developing dementia by as much as 50% -- so get moving, and keep moving

Tap into the fountain of youth – at your feet.

You could say the path to a longer, healthier life starts with your feet. To maximize the benefits of walking for longevity, be consistent and consider these few pointers to inspire your journey:

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• Start slow:  Get into a groove with short walks to start and gradually increase duration and intensity. Aim for at least 7,000-10,000 steps per day, which works out to roughly 2.5 -5 miles on your pedometer or Apple Watch. Do it all in one shot or in several short sessions, depending on your schedule – and move throughout the day to keep circulation moving.
• Pace yourself: As you grow your walking ‘practice,’ to maximize the longevity benefits, keep it interesting by alternating between brisk walking, uphill climbs, and leisurely strolls to engage different muscle groups. Also vary your speed. Short, fast walks (think 3 mph) will benefit your cardiovascular health, while slow, long walks will help strengthen endurance and circulation, so mix it up for maximum effect. For faster walks, you should be able to maintain a conversation, though you may be breathing harder. 
• Add some weight: Consider adding a weighted vest for added intensity and muscle strengthening.
• Make it enjoyable: Connect with nature and walk in parks, forests and scenic places, and listen to music or audiobooks along the way – or just enjoy the sounds of rustling trees and chirping birds.
• Make it a party: You don’t have to go it alone -- enlist friends and/or family to join you on your walks or join a local walking group. Though you may enjoy your solitude, as you age, remember that social interaction is vital for your mental and emotional health, and has been shown to reduce loneliness and improve overall well-being – good news for a long and healthy life.
• Sign up for an ‘epic’ walk: Take your walking practice a few steps further, by going on a formal, professionally guided multi-day trek in the wild, or consider a multi-mile, pilgrimage walk like Spain’s famed Camino de Santiago. Closer to home, consider signing up for ‘epic’ walking retreat at a local retreat center, or spa resort.