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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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Science

Crystalline Ice Discovered in Space: New Study Reveals Hidden Order in Cosmic Ice

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Crystalline Ice Discovered in Space: New Study Reveals Hidden Order in Cosmic Ice

Water ice coats many outer solar system bodies – from Jupiter’s icy moon Ganymede (above) to interstellar dust. On Earth, ice freezes into a neat crystal lattice, but in the deep cold of space it was assumed to form a completely amorphous (glassy) solid. A new study by University College London and Cambridge scientists challenges this picture. Their computer simulations and X-ray tests on cosmic “low-density” ice suggest it actually contains tiny crystalline grains. In some models roughly 20–25% of the ice was in crystal form, overturning the long-held view that space ice is entirely structureless.

Simulations reveal hidden nanocrystals

According to the paper, computer simulations of space ice showed it contains nanocrystals. In one approach, researchers cooled virtual water to –120 °C at different rates to form model “ice cubes.” Depending on the cooling speed, the simulated ice ranged from fully amorphous to partly ordered. Structures with roughly 16–19% of the molecules in tiny crystal clusters best matched published X-ray data for low-density ice. In another simulation, thousands of nanometer-sized ice grains were packed together and then the remaining water molecules were randomized. This produced ice about 25% crystalline, yet still reproduced the known diffraction pattern.

In laboratory experiments the team also made actual low-density amorphous ice by vapor deposition and gentle compression. When these samples were slowly warmed to crystallize, the resulting ice showed a “memory” of its formation method.

Implications for planets and origins of life

The findings give “a good idea of what the most common form of ice in the Universe looks like at an atomic level,” which is important for models of planet and galaxy formation. They also bear on theories of life’s origins. Partly crystalline ice has less internal space to trap organic molecules, potentially making it a less efficient vehicle for amino acids or other prebiotic compounds. However, Dr. Davies notes that pockets of fully amorphous ice still exist, so cosmic dust grains and cometary ices could continue to harbor organic ingredients in those disordered regions.

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Business

Chancellor Rachel Reeves considering ‘changes’ to ISAs – and says there’s too much focus on ‘risk’ in investing

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Chancellor Rachel Reeves considering 'changes' to ISAs - and says there's too much focus on 'risk' in investing

The chancellor has confirmed she is considering “changes” to ISAs – and said there has been too much focus on “risk” in members of the public investing.

In her second annual Mansion House speech to the financial sector, Rachel Reeves said she recognised “differing views” over the popular tax-free savings accounts, in which savers can currently put up to £20,000 a year.

She was reportedly considering reducing the threshold to as low as £4,000 a year, in a bid to encourage people to put money into stocks and shares instead and boost the economy.

However the chancellor has shelved any immediate planned changes after fierce backlash from building societies and consumer groups.

In her speech to key industry figures on Tuesday evening, Ms Reeves said: “I will continue to consider further changes to ISAs, engaging widely over the coming months and recognising that despite the differing views on the right approach, we are united in wanting better outcomes for both savers and for the UK economy.”

She added: “For too long, we have presented investment in too negative a light, quick to warn people of the risks, without giving proper weight to the benefits.”

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Rachel Reeves’s fiscal dilemma

Ms Reeves’s speech, the first major one since the welfare bill climbdown two weeks ago, appeared to encourage regulators to focus less on risks and more on the benefits of investing in things like the stock market and government bonds (loans issued by states to raise funds with an interest rate paid in return).

She welcomed action by the financial regulator to review risk warning rules and the campaign to promote retail investment, which the Financial Conduct Authority (FCA) is launching next year.

“Our tangled system of financial advice and guidance has meant that people cannot get the right support to make decisions for themselves”, Ms Reeves told the event in London.

Read more:
Should you get Lifetime ISA? Two key issues to consider
Building societies protest against proposed ISA reforms
Is there £15bn of wiggle room in Reeves’s fiscal rules?

Last year, Ms Reeves said post-financial crash regulation had “gone too far” and set a course for cutting red tape.

On Tuesday, she said she would announce a package of City changes, including a new competitive framework for a part of the insurance industry and a regulatory regime for asset management.

Please use Chrome browser for a more accessible video player

Reeves is ‘totally’ up for the job

In response to Ms Reeves’s address, shadow chancellor Sir Mel Stride said: “Rachel Reeves should have used her speech this evening to rule out massive tax rises on businesses and working people. The fact that she didn’t should send a shiver down the spine of taxpayers across the country.”

👉Listen to Politics at Sam and Anne’s on your podcast app👈  

The governor of the Bank of England, Andrew Bailey, also spoke at the Mansion House event and said Donald Trump’s taxes on US imports would slow the economy and trade imbalances should be addressed.

“Increasing tariffs creates the risk of fragmenting the world economy, and thereby reducing activity”, he said.

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Politics

Chancellor Rachel Reeves considering ‘changes’ to ISAs – and says there’s too much focus on ‘risk’ in investing

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on

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Chancellor Rachel Reeves considering 'changes' to ISAs - and says there's too much focus on 'risk' in investing

The chancellor has confirmed she is considering “changes” to ISAs – and said there has been too much focus on “risk” in members of the public investing.

In her second annual Mansion House speech to the financial sector, Rachel Reeves said she recognised “differing views” over the popular tax-free savings accounts, in which savers can currently put up to £20,000 a year.

She was reportedly considering reducing the threshold to as low as £4,000 a year, in a bid to encourage people to put money into stocks and shares instead and boost the economy.

However the chancellor has shelved any immediate planned changes after fierce backlash from building societies and consumer groups.

In her speech to key industry figures on Tuesday evening, Ms Reeves said: “I will continue to consider further changes to ISAs, engaging widely over the coming months and recognising that despite the differing views on the right approach, we are united in wanting better outcomes for both savers and for the UK economy.”

She added: “For too long, we have presented investment in too negative a light, quick to warn people of the risks, without giving proper weight to the benefits.”

Please use Chrome browser for a more accessible video player

Rachel Reeves’s fiscal dilemma

Ms Reeves’s speech, the first major one since the welfare bill climbdown two weeks ago, appeared to encourage regulators to focus less on risks and more on the benefits of investing in things like the stock market and government bonds (loans issued by states to raise funds with an interest rate paid in return).

She welcomed action by the financial regulator to review risk warning rules and the campaign to promote retail investment, which the Financial Conduct Authority (FCA) is launching next year.

“Our tangled system of financial advice and guidance has meant that people cannot get the right support to make decisions for themselves”, Ms Reeves told the event in London.

Read more:
Should you get Lifetime ISA? Two key issues to consider
Building societies protest against proposed ISA reforms
Is there £15bn of wiggle room in Reeves’s fiscal rules?

Last year, Ms Reeves said post-financial crash regulation had “gone too far” and set a course for cutting red tape.

On Tuesday, she said she would announce a package of City changes, including a new competitive framework for a part of the insurance industry and a regulatory regime for asset management.

Please use Chrome browser for a more accessible video player

Reeves is ‘totally’ up for the job

In response to Ms Reeves’s address, shadow chancellor Sir Mel Stride said: “Rachel Reeves should have used her speech this evening to rule out massive tax rises on businesses and working people. The fact that she didn’t should send a shiver down the spine of taxpayers across the country.”

👉Listen to Politics at Sam and Anne’s on your podcast app👈  

The governor of the Bank of England, Andrew Bailey, also spoke at the Mansion House event and said Donald Trump’s taxes on US imports would slow the economy and trade imbalances should be addressed.

“Increasing tariffs creates the risk of fragmenting the world economy, and thereby reducing activity”, he said.

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