Walking Linked to Lower Risk of Heart Disease, Back Pain, and Early Death

We all know that walking has many benefits. Now, new research shows that just 78 minutes of walking a day can dramatically reduce the risk of chronic back pain, heart disease, and even early death. The study, published by the Department of Public Health and Nursing at the Norwegian University of Science, highlights just how powerful a simple daily habit can be.

Researchers tracked thousands of participants and found that those who walked regularly—even at a moderate pace—saw significant improvements in overall health and longevity. The benefits were strongest among people who spent much of their day sitting, showing that even short, consistent bursts of movement can counteract the negative effects of a sedentary lifestyle.

Experts say walking doesn’t just strengthen the heart and muscles—it also improves circulation, helps maintain a healthy weight, and reduces stress, which can have lasting mental health benefits. NBC Palm Springs Mary Strong spoke with board-certified orthopedic spine surgeon and sports medicine expert Dr. Melamed, who explained why walking may be one of the simplest—and most effective—ways to improve your health.