Daily Walking May Prevent Back Pain, Boost Brainpower, and Reduce Heart Disease Risk—New Study Reveals Ideal Minutes
A new study highlights the powerful health benefits of daily walking, showing that even 15 minutes of brisk walking a day can lower the risk of early death from heart disease by up to 20%. While the long-held goal of 10,000 steps remains popular, new data suggests that just 7,000 steps a day may be enough to enhance brain function and protect against dementia.
But how much walking do you need to prevent or treat chronic back pain?
According to new research involving 11,000 participants in Norway, the magic number is 78 minutes of walking per day. This daily routine was associated with a 13% reduction in chronic low back pain, while walking for 100 minutes per day slashed the risk by 23%.POP
Orthopedic Surgeon Dr. Harpreet Bawa from Dignity Health Northridge Hospital explains that walking strengthens the core, engaging muscles that support the spine and reducing the incidence of lower back pain. "When you're upright and moving, you activate your core, which improves spinal health," said Dr. Bawa.SOO
The benefits aren't just for the young. Claudia Skinner, a 71-year-old nurse at Providence St. Jude Medical Center, walks three to four miles during her shifts—sometimes adding up to five more miles after work. Despite her age, she feels strong and free from back pain: “My back is good,” Skinner says proudly.
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Experts agree that you don't have to walk all at once. Whether it's during a lunch break, before or after work, or simply choosing the stairs over the elevator, small efforts add up. “Anything involving active movement will outperform passive ergonomic tools like chairs and standing desks,” said Dr. Bawa.
While walking at higher intensity does offer slightly more benefits, the study confirms that consistency and duration matter most. Regular walking improves cardiovascular health, cognitive function, and musculoskeletal strength—without the need for a gym membership.
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