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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.

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M’s star Raleigh caps torrid series with 31st HR

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M's star Raleigh caps torrid series with 31st HR

CHICAGO — There is no stopping Cal Raleigh at the moment.

Raleigh has a major-league-leading 31 homers after he helped the Seattle Mariners take two of three against the Chicago Cubs over the weekend. The switch-hitter went deep four times and drove in six runs in the series.

“Just trying to have good at-bats, really,” Raleigh said. “Trying to stay consistent. Really just trying to home in on my approach and not worry too much about what the pitcher is trying to do to me.”

Raleigh had two hits, walked twice and scored three runs in Seattle’s 14-6 victory Sunday. He is batting .327 (37-for-113) with 16 homers and 34 RBIs in his past 29 games.

Raleigh was the designated hitter for the series finale after being behind the plate Saturday. He hammered the first pitch of his at-bat against Colin Rea — a 93.8 mph fastball — for a two-run shot in the top of the first on a hot afternoon at Wrigley Field. The massive drive to center had an exit velocity of 105 mph.

The DH walked in the third and singled and scored in the fifth. After popping out softly for the final out of the sixth, he walked again in the eighth and scored on Randy Arozarena‘s two-run double.

“Thirty-one home runs, he just continues to march through history here,” Mariners manager Dan Wilson said. “It’s fun to watch. … He’s a smart player, so later in the game, not getting too anxious, not trying to out of the zone, not trying to get away from his identity as a hitter and who he is. Just staying right where he needs to stay.”

The 28-year-old Raleigh, who agreed to a $105 million, six-year contract with Seattle in March, is the first switch-hitter to mash at least 30 homers before the All-Star break. He needs four more homers to match Ken Griffey Jr. for the most before the break in Mariners history.

“I think a lot of people don’t watch to pitch to him, and then if you do and fall behind, he hits a lot of homers, obviously,” Seattle pitcher Logan Gilbert said. “He can beat you in a lot of different ways, and it seems like he’s doing it every game, too.”

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Shoeless Jazz: Yanks star loses both cleats, scores

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Shoeless Jazz: Yanks star loses both cleats, scores

NEW YORK — Shoeless Jazz crossed the plate, a century after Shoeless Joe.

Both of Jazz Chisholm Jr.‘s cleats flew off his feet as he scored from second base in the New York Yankees‘ 4-2 win over the Baltimore Orioles in an unusual morning start Sunday.

“I was so sweaty. My socks were wet. Everything had just slipped straight out,” he said.

Chisholm doubled twice, including a go-ahead, two-run drive off the right-center-field wall in the eighth inning, then slid into catcher Gary Sánchez for the final run as New York put the shoe on the other foot, so to speak. The AL East-leading Yankees won their second straight after losing seven of eight in a game that will be remembered for Chisholm’s size 10½ Jordan 1 spikes.

Shoeless Joe supposedly was given his nickname on June 6, 1908, playing semipro ball for the independent Greenville Spinners against the Anderson Electricians. New cleats had caused blisters, and he took them off and hit a long home run in the seventh inning.

Jackson won a World Series title with the Chicago White Sox in 1917, then was among eight players on the so-called “Black Sox” who were banned for life after they were accused of intentionally losing the 1919 Series to Cincinnati in exchange for money from gamblers. He finished with a .356 average in 13 major league seasons.

Asked whether he should be called Shoeless Jazz, Chisholm responded: “Wow. Is that how Shoeless Joe got his name? He ran out of his shoe?” When told Jackson earned the nickname in the 1910s, Chisholm quipped: “Oh, so he wasn’t wearing shoes.”

“I saw a lot of firsts,” Yankees captain Aaron Judge said. “11:30 game to a guy losing both his shoes. I’ve seen one cleat kind of running but not both like that. That was awesome.”

Chisholm is hitting .350 (21-for-60) with 11 RBIs since returning from a strained right oblique that caused him to miss 28 games. He raised his average to .242.

“That’s what I live for. That’s how I grew up playing baseball in high school, little league,” he said. “I don’t feel like it’s no need to change.”

New York trailed 2-0 when Chisholm hit a two-out double off Dean Kremer and headed for home on DJ LeMahieu‘s single to left.

“They say he’s the best shoe tier. I didn’t understand it until he actually did. It took me like a minute to take off my shoes just now.”

Jazz Chisholm Jr. on asking rookie Jasson Domínguez to tie his laces after putting on fresh socks and his spikes

Chisholm’s left shoe popped off between third and home. Seeing rookie catcher Maverick Handley move to his left for Colton Cowser‘s throw up the third-base line, Chisholm tried to veer to avoid contact. He caught the catcher with his right arm as Cowser was spun to the ground and the ball popped out of his mitt. Chisholm fell past the plate as the right shoe was jarred off and from his knees slapped a hand across the plate.

“He had dirt all over his face when I walked out there to get him. Looked like glitter on his face,” Yankees manager Aaron Boone said. “We were all kind of screaming.”

After he reached the dugout, Chisholm stretched out with his stockinged feet on the bench. He put on a fresh pair of socks and then his spikes, and Chisholm asked rookie Jasson Domínguez to tie the laces.

“They say he’s the best shoe tier,” Chisholm recalled in the postgame clubhouse. “I didn’t understand it until he actually did. It took me like a minute to take off my shoes just now.”

Baltimore led 2-1 in the eighth when Ben Rice singled leading off against Bryan Baker for his third hit. Giancarlo Stanton singled to put runners at the corners, and Paul Goldschmidt pinch ran for his fellow former MVP — the first pinch-running appearance of Goldschmidt’s big league career, according to the Elias Sports Bureau.

Baker fell behind 3-0 in the count and left a belt-high fastball over the plate. Chisholm drove it 384 feet off the middle of the wall.

“I wasn’t going to swing if it wasn’t a fastball,” he said.

Goldschmidt, 37, slid in just ahead of Sánchez’s tag. Chisholm was a minor leaguer in Arizona’s system when Goldschmidt starred for the Diamondbacks.

“He was the guy that everybody really watched doing baserunning,” Chisholm said. “Even when I got to Miami, he was still the blueprint of how to run the bases.”

Goldschmidt took pride in his baserunning.

“It’s something that wasn’t secondary behind hitting and defense,” he said.

Chisholm took third on the throw and LeMahieu followed with a chopper to shortstop Gunnar Henderson, who threw home. Chisholm slid headfirst and was at first called out by umpire Jansen Visconti, who didn’t realize Sánchez dropped the ball as he applied the tag.

His first run, however, was the one that will live on in replays for the flying footwear.

“Go out there. Keep playing like that,” Stanton had told him. “You don’t need them.”

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Mets demote struggling catcher Alvarez to minors

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Mets demote struggling catcher Alvarez to minors

The New York Mets have demoted struggling catcher Francisco Alvarez to Triple-A Syracuse, the team announced Sunday.

Catcher Hayden Senger was promoted to the majors in a corresponding move to become the backup to now-primary catcher Luis Torrens.

The moves come after Alvarez went 2-for-5 with a home run in the Mets’ 11-4 Saturday night victory over the Philadelphia Phillies, which snapped New York’s seven-game losing streak.

Alvarez, however, has struggled at the plate this season, hitting .236 with three home runs and 11 RBIs in 35 games. He has an OPS of .652 with 38 strikeouts.

Alvarez, 23, was baseball’s No. 1 prospect in 2022 and hit 25 home runs as a rookie in 2023. In parts of four seasons with the Mets since debuting in 2022, Alvarez is a .223 hitter with 40 homers and 122 RBIs in 263 games.

Senger, 28, made his major league debut this season with the Mets, appearing in 13 games and hitting .179 in 28 at-bats.

The Mets (46-31) enter Sunday night’s game against the Phillies (46-31) tied for first place in the National League East standings.

Field Level Media contributed to this report.

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