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Fitness

Make this Small Tweak to Your Daily Routine for Big Health Benefits

Close-up of woman athlete feet and shoes while running in park.

When it comes to living a healthier lifestyle, you can take comfort in the fact that small changes can get big results. One of the easiest changes to implement in your daily routine is making an effort to walk more each day.

A study appearing in an upcoming issue of the Clinical Journal of the American Society of Nephrology found casual walking for as little as an extra 2 minutes per hour throughout the day is associated with increased longevity.

Dr. Srinivasan Beddhu and his colleagues analyzed information on 3,626 participants in the 2003-2004 National Health & Nutrition Examination Survey to explore the importance of low- and light-intensity activities.

His study found that a trade-off of sedentary activity with low-intensity activity was not beneficial. However, a trade-off of 2 minutes per hour of sedentary activity with an equal amount of light-intensity activity such as casual walking was associated with 33% lower risk of death in the general population.

To make this change, consider walking in place during commercial breaks while watching your favorite television shows, parking a littler further from the store when you go shopping, taking the stairs instead of the elevator, or walking across the office to speak to a colleague in person instead of sending him or her an email to address a work-related issue. Investing in a pedometer or an activity tracker such as the Fitbit may also be useful if you want to set weekly goals for yourself in regards to increasing your overall steps per day.

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