Should I walk more?

Our experts broadly support increasing walking, citing benefits for physical health, cognitive function, and emotional well-being. Interrupting prolonged sitting with short bouts of activity, including walking, is highlighted as particularly effective for blood sugar control. While some benefits may plateau, the overall consensus points to the advantages of incorporating more walking into daily routines.

Andrew Huberman, Paul Saladino, Bryan Johnson, Peter Attia, and Rhonda Patrick all advocate for increased walking, with David Sinclair offering a more neutral perspective on population-level benefits and potential plateaus.

Andrew Huberman suggests a 20-minute walk in the morning at sunrise, aiming for at least three short walks per day, and having many different types of walks, including those focused on efficiency, endurance, emotional states, or communication. Paul Saladino recommends an afternoon walk in the sun if work commitments allow. Bryan Johnson and Paul Saladino advise interrupting sitting every 45 minutes with short bouts of activity like walking. Peter Attia notes that walking should involve a grazing of the heel, feeling the impact when the heel strikes the ground. Andrew Huberman also suggests going outside in daylight two to three times a day and that individuals with discogenic back pain should frequently change postures, combining a sit-stand desk with alternating sitting, standing, and walking durations.

• 01A 20-minute walk in the morning at sunrise is a personal protocol (Andrew Huberman).
• 02An afternoon walk in the sun should be part of the daily routine if work commitments allow (Paul Saladino).
• 03Moving through space with people, whether through golf, hiking, or walking, is beneficial (Andrew Huberman).
• 04Aiming for at least three short walks per day is recommended, with more being beneficial (Andrew Huberman).
• 05Individuals with discogenic back pain should frequently change postures, and a sit-stand desk combined with alternating sitting, standing, and walking durations can be beneficial (Andrew Huberman).
• 06Interrupting sitting every 45 minutes with short bouts of activity, such as walking or squats, is more effective for blood sugar control than a single 30-minute walk (Bryan Johnson, Paul Saladino).
• 07A good practice involves having many different types of walks, including those focused on efficiency and endurance, and those related to emotional states or communication (Andrew Huberman).
• 08Walking and talking improves creativity, emotional regulation, and problem-solving (Bryan Johnson).
• 09Exercise like walking, light jogging, or skipping rope can increase core body temperature and enhance wakefulness (Andrew Huberman).
• 10Walking should involve a grazing of the heel, feeling the impact when the heel strikes the ground (Peter Attia).
• 11Walking after intense leg exercise can lead to immediate improvement (Rhonda Patrick).
• 12A 1-hour walk performed 3 times per week improved executive function and brain efficiency in patients with dementia (Rhonda Patrick).
• 13Going outside in daylight two to three times a day can ensure exposure to daylight (Andrew Huberman).
• 14Walking in the morning or evening can help relax eye muscles (Andrew Huberman).
• 15Taking breaks from sitting, even brief walks, is beneficial (Andrew Huberman).
• 16Avoiding prolonged sitting by walking throughout the day may contribute to a population-level drop in certain health metrics (David Sinclair).
• 17Health benefits from walking may plateau around 4,000 to 6,000 steps a day (David Sinclair).

David Sinclair notes that health benefits from walking may plateau around 4,000 to 6,000 steps a day, and that avoiding prolonged sitting by walking throughout the day may contribute to a population-level drop in certain health metrics.

The verdict would change if new evidence emerged suggesting significant negative health impacts from walking, or if further research indicated that the benefits plateau at a much lower threshold than currently suggested, making additional walking less impactful.