Share on Pinterest Taking daily walks could increase your life span by up to 11 years, new research finds. Fertnig/Getty ImagesA new study says that regular walking could help you live longer.Those who were most active moved the equivalent of 160 minutes of walking per day.People who are not very active could gain as much as 11 years of life by walking more.Walking increases life span by improving cardiometabolic health.Its important to start slow and build up to your walking goal.
According to a study published online on November 14, 2024, in the British Journal of Sports Medicine, getting less physical activity is linked with premature death.
However, the researchers found that increasing physical activity for example, taking daily walks could extend how long people live.
If people were as active as the top one-quarter of Americans, they could live around 5 years longer.
Additionally, if people who are among the least active brought their activity up to this level, they might add an additional 11 years to their lives.
The authors further speculated that infrastructure changes like walkable neighborhoods and green spaces, which help promote activities like biking and walking, could lead to greater longevity within the general population. Greater physical activity linked to living longer
To conduct their study, the researchers gathered data from people older than age 40, which was collected via activity trackers for the 2003-2006 National Health and Nutrition Examination Survey (NHANES).
They also used 2019 U.S. Census data as well as 2017 death data gleaned from the National Center for Health Statistics.
The team then created a mathematical model to predict how different levels of physical activity could influence how long people lived.
They found that the 25% of individuals who were most active engaged in activity levels equivalent to walking 160 minutes every day at a pace of 3 mph.
Based on this, they estimated that if all people boosted their activity to this level, they could increase their life expectancy from 78.6 to 84 years an increase of over 5 years.
However, being in the lowest 25% of activity was associated with a decrease in life expectancy of around 6 years.
If these less active individuals logged an additional 111 minutes of walking each day, though, they could conceivably experience even greater benefits, living nearly 11 years longer. How walking might increase longevity
John Lowe, MD, a physician at Restore Care specializing in preventive health and lifestyle medicine, who was not involved in the study, explained that regular walking has several beneficial effects that contribute to a longer life.
It can help you decrease your resting heart rate, manage cholesterol, and reduce your chances of heart attack or stroke.
Walking can be useful for glucose metabolism, he added, because [it is] known to enhance insulin actions, which would enable better blood sugar management and reduce the chances of type 2 diabetes. A walk after meals is particularly effective for blood glucose control.
Regular walking can also protect the body from systemic inflammation, according to Lowe. Systemic inflammation has been associated with several chronic diseases in epidemiological studies.
Maintaining a walking routine helps downregulate inflammatory markers, including C-reactive protein (CRP), which helps improve immune system responsiveness and maintain cellular health, he concluded. How to get started walking more daily steps
Dr. Sean Ormond, a pain management doctor with Atlas Pain Specialists, who was also not a part of the study, said that walking doesnt have to take a large commitment to make a difference for you.
Start with small, doable changes that fit into your daily life, he said. For example, instead of finding the closest parking spot, park farther away and enjoy the walk. Swap the elevator for the stairs when you can. Take five- or ten-minute walking breaks during your workday maybe a quick lap around your house, office, or even your yard.
Ormond added that taking a gentle walk after meals can be beneficial because it helps you digest your food and doesnt feel like exercise.
If you have kids or pets, make walking a family affair, he suggested. [I]ts a great way to bond while staying active.
If youd like to take a more structured approach, Ormond said step-counting apps and fitness trackers can make walking more fun. Set small, realistic goals, like an extra 500 steps a day, and build from there, he said.
Also, he said that people shouldnt become discouraged if the 160 minutes of activity mentioned in the study seems like a daunting goal.
Every step you take is a step toward better health, said Ormond. What matters most is consistency.
So, lace up your shoes and see where a walk can take you physically, mentally, and emotionally. Its one of the easiest ways to nurture your body and mind for years to come, he said. Takeaway
A new study has found that greater amounts of physical activity are associated with living longer.
Setting a goal to walk 160 minutes per day could increase peoples lifespan by around 5 years.
Also, those people who are least active could increase their longevity by as much as 11 years.
Walking helps you live longer because it has beneficial effects on your cardiometabolic health.
To get started with walking, make small, realistic changes, keep things fun, and build up slowly.
LONG POND, Pa. — Chase Briscoe got the cold facts when the third-generation driver’s career took an unexpected turn, leaving his lame-duck NASCAR team for the sport’s most coveted available seat with powerhouse Joe Gibbs Racing.
The message was clear at JGR — home of five Cup driver titles and a perennial contender to win another one.
“You don’t make the playoffs,” Briscoe said, “you don’t race in this car anymore.”
The Toyotas were better at JGR, sure. So were the championship standards set by Joe Gibbs and the rest of the organization.
“It’s been a lot of work,” Briscoe’s crew chief James Small said. “From where he came from, there wasn’t much accountability. Nobody was holding his feet to the fire. That’s probably been a big wake-up call for him.”
Briscoe’s eyes are wide open now, a first-time winner for JGR and, yes, he is indeed playoff bound.
Briscoe returned to victory lane Sunday at Pocono Raceway, stretching the final drops of fuel down the stretch to hold off Denny Hamlin for his third career Cup victory and first with his new race team.
“I’ve only won three races in the Cup Series, right? But this is by far the least enjoyable just because it’s expected now,” Briscoe said. “You have to go win. Where at SHR, you really felt like you surprised the world if you won.”
Briscoe raced his way into an automatic spot in NASCAR’s playoffs with the win and gave the No. 19 Toyota its first victory since 2023 when Martin Truex Jr. had the ride. Briscoe lost his job at the end of last season at Stewart-Haas Racing when the team folded and he was tabbed to replace Truex — almost a year to the day for his win at Pocono — in the four-car JGR field.
Hamlin, who holds the track record with seven wins, appeared on the brink of reeling in Briscoe over the final, thrilling laps only to have not enough in the No. 11 Toyota to snag that eighth Pocono win.
“It was just so hard to have a guy chasing you, especially the guy that’s the greatest of all time here,” Briscoe said.
Briscoe made his final pit stop on lap 119 of the 160-lap race, while Hamlin — who returned after missing last week’s race following the birth of his son — made his final stop on 120. Hamlin’s team radioed to him that they believed Briscoe would fall about a half-lap short on fuel — only for the first-year JGR driver to win by 0.682 seconds.
“The most nervous I get is when two of our cars are up front,” Gibbs said.
Gibbs now has Hamlin, Bell and Briscoe in the playoff field.
“It’s definitely more work but it’s because they’re at such a high level,” Briscoe said. “Even racing with teammates that are winning has been a big adjustment for me.”
Briscoe, who won an Xfinity Series race at Pocono in 2020, raced to his third career Cup victory and first since Darlington in 2024.
Briscoe has been on bit of a hot streak, and had his fourth top-10 finish over the last six races, including a seventh-place finish in last week’s ballyhooed race in Mexico City.
He became the 11th driver to earn a spot in the 16-driver field with nine races left until the field is set and made a winner again of crew chief James Small. Small stayed on the team through Truex’s final winless season and Briscoe’s winless start to this season.
“It’s been a tough couple of years,” Small said. “We’ve never lost belief, any of us.”
Briscoe, raised a dirt racer in Indiana, gave JGR its 18th Cup victory at Pocono.
“I literally grew up racing my sprint car video game in a Joe Gibbs Racing Home Depot uniform,” Briscoe said. “To get Coach in victory lane after them taking a chance on me, it’s so rewarding truthfully. Just a big weight off my shoulders. I’ve been telling my wife the last two weeks, I have to win. To finally come here and do it, it has been a great day.”
The race was delayed 2 hours, 10 minutes by rain and the conditions were muggy by the time the green flag dropped. Briscoe led 72 laps and won the second stage.
Briscoe wrote before the race on social media, “Anybody going from Pocono to Oklahoma City after the race Sunday?” The Pacers fan — he bet on the team to win the NBA title — wasn’t going to make it to Game 7 of the NBA Finals.
He’ll certainly settle for a ride to victory lane.
CLEAN RACE
Carson Hocevar made a clean pass of Ricky Stenhouse Jr. and two feuding drivers battled without incident on restarts as they appeared to race in peace after a pair of recent wrecks on the track threatened to spill into Pocono.
Stenhouse’s threat to beat up his racing rival l after last weekend’s race in Mexico City but cooler heads prevailed back in the United States. Hocevar finished 18th and Stenhouse 30th.
OUCH
There was a minor scare on pit road when AJ Allmendinger struck a tire in the carrier’s hand with his right front side and sent it flying into the ribs of another team’s crew member in the pit ahead of him. JonPatrik Kealey, the rear tire changer on Shane van Gisbergen‘s race team, was knocked on all fours but finished work on van Gisbergen’s pit stop.
“It was a scary feeling for sure,” Herbst said. “I was just starting to get tight, just a bad adjustment on my part. Getting into [turn] one, the brakes just went to the floor. A brake rotor exploded, and I was along for the ride.”
UP NEXT
NASCAR heads to Atlanta. Christopher Bell won the first race at the track this season in March.
Shrouded in secrecy. Never confirmed or denied by the government. This is Israel’s alleged nuclear weapons programme.
Israeli Prime Minister Benjamin Netanyahu has long warned that Iran’s nuclear research is secretly looking to develop a nuclear bomb – something Iran has repeatedly denied.
But for decades there have been suspicions that Israel, not Iran, is the first Middle East country to obtain a nuclear weapon.
“It’s very opaque, there’s very little detailed information about it,” says Professor Nick Ritchie, an expert on international security and nuclear proliferation at the University of York.
But he adds: “There’s no debating whether Israel has nuclear weapons and a nuclear weapons programme. Everybody knows it does.”
Image: A declassified photograph by a US spy satellite shows an Israeli nuclear research centre near Dimona. Pic: AP
When did Israel supposedly get nuclear weapons?
It’s believed Israel began building a stockpile of nuclear weapons in the early 1960s, according to a research document for the UK parliament.
“Israel developed nuclear weapons because of fear of encirclement and attack by the Arab states, potentially supported by the Soviet Union, that opposed its existence,” Prof Ritchie tells Sky News.
“There was a sense of acute threat to the existence of the Jewish state after the Holocaust. Back then it was not the regional power that it is now.”
Image: An Israeli Phantom fighter bomber seen in 1970. Pic: AP
In a declassified memo to President Richard Nixon in 1969, US Secretary of State Henry Kissinger discussed the recent purchase by Israel of American Phantom fighter aircraft – which were capable of carrying nuclear weapons.
He told the president that Israel had committed “not to be the first to introduce nuclear weapons” to the Middle East.
Kissinger added: “But it was plain from the discussion that they interpreted that to mean they could possess nuclear weapons as long as they did not test, deploy, or make them public.”
Image: An Israeli nuclear facility in the Negev Desert outside Dimona seen in 2000. Pic: Reuters
Whistleblower describes working at Israeli nuclear reactor
In the late 1980s, an Israeli former nuclear technician revealed information about his work at Israel’s Dimona reactor to a British newspaper, which led foreign experts to conclude that Israel had produced enough material for up to 200 nuclear warheads.
Mordechai Vanunu was later kidnapped by Mossad and brought back to Israel, where he was sentenced to 18 years in prison, the UK parliament document said.
Image: Former nuclear technician Mordechai Vanunu holds a copy of the original newspaper in which he revealed Israel’s alleged nuclear secrets. Pic: AP
When asked on CNN in 2011 whether his country has nuclear weapons, Mr Netanyahu responded: “Well, we have a longstanding policy that we won’t be the first to introduce nuclear weapons into the Middle East, and that hasn’t changed.”
Prof Ritchie says: “Senior Israeli officials, including prime ministers such as Ehud Barak, have acknowledged that Israel has a nuclear weapons programme, more often when they have retired.”
While it has repeatedly criticised Iran for what it claims is a pursuit of nuclear weapons, Israel itself is not signed up to the Nuclear Non-Proliferation Treaty, which commits countries that don’t have nuclear arms not to build or obtain them.
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1:41
Inside a top secret UK nuclear weapons site
What nuclear weapons might Israel have?
Given Israel’s policy of ambiguity in relation to its alleged nuclear weapons programme, it’s hard to precisely estimate how many nuclear warheads it may possess – and what type.
The Stockholm International Peace Research Institute (SIPRI), an independent organisation that provides analysis about conflict, says Israel likely has 90 warheads and they are made from plutonium.
Prof Ritchie says it is difficult to be certain but it is believed Israel has fission-based nuclear weapons – like the kind dropped on Hiroshima and Nagasaki by the US.
Image: The mushroom cloud over Nagasaki, Japan, after a second bomb to hit was dropped in 1945. Pic: AP
Whether they have thermonuclear fusion weapons – more powerful bombs like those in the arsenals of the US, Russia and the UK – is “difficult to say with certainty”.
“But of course Israel is a very geographically small state,” Prof Ritchie says, adding that in the event of an existential attack on the country, any use of its nuclear weapons against the armed forces of attackers in the region could result in Israel facing “extensive fallout” from the blasts.
How would Israel launch any potential nuclear attack?
There is the question of how Israel would deliver any nuclear strike.
The UK parliament document says: “Based on unconfirmed reports, Israel could be in possession of the nuclear triad, making it capable of delivering a nuclear capability via land, air and/or sea.”
Image: It is possible that Israel’s fleet of F-35 jets could be capable of launching nuclear weapons. Pic: AP
The IDF operates several planes that could be capable of launching nuclear weapons, including the American-made F-16 and F-35 fighter jets.
Around 30 of Israel’s nuclear warheads are estimated to be gravity bombs (unguided munitions dropped from aircraft) for delivery by fighter jets, SIPRI has said.
It also reportedly has the ground-launched Jericho ballistic missile family, reportedly with ranges that could exceed 5,500km (3,400 miles), according to the UK parliament document.
Image: An Israeli Navy submarine seen in 2021. Pic: AP
It’s thought that up to 50 nuclear warheads are assigned for land-based missile delivery, SIPRI said.
The Israeli government has never confirmed that it possesses Jericho missiles.
Finally, Israel operates five Dolphin-class submarines which may also be capable of carrying nuclear warheads.
“Given that Israel does not officially acknowledge its apparent possession of nuclear weapons, the circumstances under which it would use them are highly unclear,” SIPRI said.
Debate over nuclear weapons
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Discussion of Israel’s alleged nuclear weapons programme raises questions about which countries – if any – should possess them and how this is enforced.
“The argument that nuclear weapons are acceptable for Israel but not for other states in the region is widely viewed as Western hypocrisy that is difficult for a number of countries to accept,” says Prof Ritchie.
“If it’s not acceptable for Iran to have nuclear weapons, why is it acceptable for Israel to have them? This is why many countries in the region, like Egypt, have pushed for the negotiation of a treaty to ban all weapons of mass destruction in the region, covering chemical, biological and nuclear weapons.”
Sky News has approached the Israeli government for comment.
It would be sensible to wait until the dust has settled before judging whether the US strikes on Iran were, in Donald Trump’s, words, “a spectacular military success”.
And when dropping bombs that weigh more than 13 tonnes each, there’s going to be a lot of dust.
The Pentagon says the operation against Iran’s three largest nuclear facilities involved 125 military aircraft, warships and submarines, including the largest operational strike by B2 bombers in history.
The B-2s dropped 14 of America’s most powerful GBU-57 “bunker buster” bombs on the Natanz uranium enrichment plant and Iran’s most sophisticated nuclear facility at Fordow.
The first time, according to the Pentagon, the weapons have been used in a military operation.
The Fordow complex, buried deep in a mountain, was the only site not previously damaged by Israeli strikes over the last few days.
Image: A bunker-busting bomb. File pic: US Air Force via AP
The use of multiple GBU-57 bombs at Fordow is telling.
Despite their size, it was known that one of them would be insufficient to penetrate 80+ metres of solid rock believed to shelter Iran’s most sophisticated uranium enrichment technology deep within Fordow.
Satellite images reveal three visible holes at two different strike points on the mountainside above the complex.
Image: A satellite image showing two clusters of holes at the Fordow nuclear site in Iran following US strikes on the facility. Pic: Maxar
The sites appear to be close to what may have been ventilation shafts – possibly chosen to maximise damage below and render the facility useless.
Using several of the bombs in the same location is likely designed to allow each to penetrate further than the first before detonating.
If nuclear facilities at Isfahan, Natanz and Fordow were destroyed – as the US claims – or even crippled, it would certainly halt Iran’s ability to enrich the Uranium needed to make a viable nuclear weapon.
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7:22
Clarke: The dust will need to settle before we know true impact of US strikes
But that’s not the same as preventing Iran’s ability to make a nuclear bomb. To do that, they need “weapons-grade” uranium; the necessary metal-shaping, explosives and timing technology needed to trigger nuclear fission in the bomb; and a mechanism for delivering it.
The facilities targeted in the US raid are dedicated to achieving the first objective. Taking naturally occurring uranium ore, which contains around 0.7% uranium 235 – the isotope needed for nuclear fission – and concentrating it.
The centrifuges you hear about are the tools needed to enrich U-235 to the 90% purity needed for a compact “implosion”-type warhead that can be delivered by a missile.
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0:36
Iranian media: ‘Part of Fordow’ attacked
And the reality is Iran’s centrifuges have been spinning for a long time.
United Nations nuclear inspectors warned in May that Iran had at least 408kg of uranium “enriched” to 60%.
Getting to that level represents 90% of the time and effort to get to 90% U-235. And those 400kg would yield enough of that weapons-grade uranium to make nine nuclear weapons, the inspectors concluded.
The second element is something Iran has also been working on for two decades.
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1:44
‘US strikes won’t end Iran’s nuclear programme’
Precisely shaping uranium metal and making shaped explosive charges to crush it in the right way to achieve “criticality”, the spark for the sub-atomic chain reaction that releases the terrifying energy in a nuclear explosion.
In its recent bombing campaign, Israel is thought to have targeted facilities where Iranian nuclear scientists were doing some of that work.
But unlike the industrial processes needed to enrich uranium, these later steps can be carried out in laboratory-sized facilities. Easier to pack up and move, and easier to hide from prying eyes.
Image: 16 cargo trucks line up at the entrance of the Fordow nuclear site on 19 June. Pic: Maxar Technologies
Given that it’s understood Iran already moved enriched uranium out of Fordow ahead of the US strike, it’s far from certain that Iran has, in fact, lost its ability to make a bomb.
And while the strikes may have delayed the logistics, it’s possible they’ve emboldened a threatened Iran to intensify its warhead-making capability if it does still have one.
Making a more compact implosion-based warhead is not easy. There is debate among experts about how advanced Iran is along that road.
But if it felt sufficiently motivated, it does have other, less sophisticated nuclear options.
Even 60% enriched uranium, of which – remember – it has a lot, can be coaxed to criticality in a much larger, cruder nuclear device.
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