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You've heard (over and over) how important it is to walk every day ... but if you're getting older and contending with increasing weakness and tiredness and moving more slowly than before, the recommended target of 7,000 to 10,000 steps may be too much for you (at least to start). Well, two new studies have great info on the amount of time spent walking and the pace you want to aim for in order to slow down your aging clock and speed up your chances of living longer, healthier and younger.

The first, in the American Journal of Preventive Medicine, found that walking quickly (or climbing stairs or doing aerobics) for as little as 15 minutes a day (day after day, year after year) can slash your risk of death from all causes by 20%. Folks who walked slowly for three or more hours a day only saw a 4% reduction in their risk of death.

What is walking quickly? The second study, in PLOSOne, says that, over a three-month period, if pre-frail and frail seniors pick up their pace by 14 steps a minute (aiming for 100 steps a minute) they gain measurable improvement in strength, endurance, and stability. And that increases their happiness quotient, too!

For help walking more -- and more quickly -- check out smartphone apps that work as a metronome to give you a pace for your steps. And sign up for the free newsletter at LongevityPlaybook.com to learn how to turn back the clock and recapture your healthier future.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.

(c)2023 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.