Just 11 Minutes of Daily Walking Could Add Years to Your Life

You don’t need to run marathons or spend hours at the gym to boost your health. A new large-scale study has found that walking just 11 minutes a day—that’s about 75 minutes a week—could significantly lower your risk of early death and even help prevent chronic diseases.

Published in the British Journal of Sports Medicine, this new meta-analysis looked at data from 196 studies involving over 30 million people worldwide. The conclusion? A small amount of moderate-intensity activity, like brisk walking, can go a long way toward a longer, healthier life.

The Numbers Behind the Impact

People who got at least 75 minutes of moderate activity per week (equivalent to just over 10 minutes a day) saw:

• A 23% lower risk of dying early

• A 17% reduction in risk of heart disease

• A 7% lower risk of cancer

That means even a short daily walk can make a big difference to your health—and potentially add years to your life.

Why Walking Works

Experts say walking is one of the most accessible and effective forms of exercise.

“There’s no skill hurdle, and people aren’t usually intimidated by it,” explains Albert Matheny, RD, CSCS, and co-founder of SoHo Strength Lab. “You don’t need equipment or a gym. You can just open your front door and go.”

Walking helps improve cardiovascular health, boosts mental well-being, strengthens muscles, and supports mobility. And because it’s low-impact, it’s a sustainable form of exercise for people of all ages and fitness levels.

The Bottom Line

You don’t need a fancy fitness routine to stay healthy. Just 11 minutes a day of walking is enough to lower your risk of disease and add quality years to your life. In a world of quick fixes and high-tech workouts, this study is a powerful reminder that simple, consistent movement still holds incredible value.