We all know walking is good for us—but a new study says it might do more than boost your mood or burn calories. It could help prevent the leading cause of disability in the United States: chronic low back pain.

A new study published in JAMA Network Open found that people who walked for about 100 minutes a day had a 23% lower risk of developing chronic low back pain. That’s a big deal, considering back pain affects more than 600 million people worldwide—and that number is expected to skyrocket to 843 million by 2050, according to the World Health Organization.

“This is an important finding because walking is a simple, low-cost, and accessible activity,” said lead author Rayane Haddadj, a public health researcher at the Norwegian University of Science and Technology. “It’s something we can promote widely to reduce the burden of back pain.”

What the Study Found

Researchers looked at data from over 11,000 adults in Norway who took part in the long-running HUNT Study. Between 2017 and 2019, participants wore accelerometers for a week to track how much they walked each day. Then, between 2021 and 2023, researchers followed up to see who developed chronic back pain.

Participants were grouped based on how long they walked daily:

• Less than 78 minutes
• 78 to 100 minutes
• 101 to 124 minutes
• More than 125 minutes

The results were clear: the more people walked, the lower their risk of chronic back pain. And not just any walking—brisk or moderate-paced walking seemed to offer more protection than slow strolls.

Dr. Natasha Pocovi, a physiotherapist and postdoctoral fellow at Macquarie University, said the findings support using walking as a simple preventative tool. “We don’t need to complicate our exercise routines,” she added. “Walking works.”

Walking: A Small Step with Big Impact

Low back pain doesn’t just hurt—it’s expensive. A separate study published earlier this year found that people spend an average of $30,000 over five years on treatment and related costs.

That’s why simple, everyday actions—like walking more—could be a game-changer. Even if the study couldn’t say whether walking all 100 minutes at once is better than breaking it up, experts agree: any amount of walking is better than none.

“If you’re just starting out, keep it simple,” said Pocovi. “Take the stairs instead of the elevator. Walk to a coffee shop that’s a little farther away. The key is to build up gradually and make it enjoyable.”

Make Walking Part of Your Life

If you’re not into treadmills or workouts that take up an hour of your day, walking is an easy and approachable way to get moving—and it can fit seamlessly into your routine.

Here are a few ways to sneak more steps into your day:

• Go for a walk-and-talk with a friend instead of meeting over coffee.
• Walk during phone calls or meetings.
• Take short walking breaks throughout your workday.
• Add a post-dinner stroll to your evening wind-down routine.

And if you’re not quite ready for 100 minutes a day? No worries. Start small. Stay consistent. Build from there. Even walking during TV commercials or pacing while on the phone helps more than you think.

As CNN fitness contributor Dana Santas says, “Some workouts can even be done on your couch during an episode of your favorite show.”

Bottom Line

Walking isn’t just good cardio—it might be one of the simplest ways to protect your back, your wallet, and your quality of life as you age.

So, the next time you consider skipping your daily steps, remember: your future self might just thank you.

Source: CNN – Getting in more steps may prevent the leading cause of disability in the US, study says

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Physical Activity Could Improve Survival Rates After Diagnosis

A new study suggests that exercise may significantly extend the lives of people diagnosed with colon cancer—potentially allowing them to live as long as those who never had the disease. The findings, published Monday in Cancer, a journal of the American Cancer Society, highlight how physical activity can be a powerful tool for patients both during and after treatment.

Study Highlights the Impact of Exercise on Survival

While advances in cancer treatment have improved survival rates, people diagnosed with cancer still tend to have shorter lifespans compared to the general population. However, this study indicates that regular physical activity could help bridge that gap.

“After a colon cancer diagnosis, engaging in physical activity may help patients live longer, and for some, even as long as those without cancer,” said lead study author Dr. Justin Brown, associate professor at Louisiana State University’s Pennington Biomedical Research Center.

Researchers surveyed nearly 3,000 colon cancer patients about their exercise habits during and after chemotherapy. Over the course of six years, they analyzed survival rates and found that those who exercised regularly had a significantly lower risk of cancer recurrence and a longer lifespan.

How Exercise Fights Cancer

Though the study was observational—meaning it cannot definitively prove that exercise caused the improved survival rates—experts believe the connection is strong.

“Exercise improves heart health, mental health, and gut health, all of which play key roles in long-term survival,” said Dr. Keith Diaz, associate professor of behavioral medicine at Columbia University Medical Center.

Scientists believe physical activity helps in several ways:
Reduces inflammation – Lower inflammation levels can slow cancer growth.
Regulates insulin levels – High insulin can fuel cancer cell spread.
Strengthens the immune system – A stronger immune response helps the body detect and eliminate cancer cells.

Even Small Lifestyle Changes Matter

For colon cancer patients, making small but consistent changes in daily activity could have a significant impact.

“A small amount of physical activity each day may contribute to improved survival,” Brown emphasized. “Even little changes, when maintained over time, can make a big difference in health.”

The study found that five to six hours of moderate activity per week, such as brisk walking, was associated with longer survival. However, any level of movement is beneficial, even for those who aren’t currently active.

How Much Exercise is Enough?

The study raises important questions about the ideal type, intensity, and duration of exercise for cancer patients. Other recent research suggests:
1–2 minutes of vigorous activity (e.g., power walking, strenuous housework, or playing with kids) may reduce cancer risk.
11 minutes of moderate to vigorous exercise daily (e.g., jogging, cycling, swimming) may lower the risk of various diseases, including cancer.

A Message of Hope for Colon Cancer Survivors

Colorectal cancer is expected to become the leading cause of cancer-related deaths among 20- to 49-year-olds in the U.S. by 2030. However, this research offers hope: lifestyle changes, including regular physical activity, can make a real difference.

“A cancer diagnosis isn’t the end,” Diaz said. “There can be many healthy years ahead.”

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A new study suggests that improving aerobic fitness in middle and older age may help reduce the risk of dementia, including Alzheimer’s disease.

The study, led by Weili Xu, a professor at the Aging Research Center of the Karolinska Institute in Stockholm, highlights the importance of cardiovascular fitness in preventing dementia, even for those with a genetic predisposition to Alzheimer’s disease. “Our research emphasizes how critical cardiovascular fitness is in reducing the risk of dementia,” Xu said. “Encouraging gradual improvements in fitness is a practical and effective approach to supporting brain health across diverse populations.”

The study found that individuals in the best cardiorespiratory shape had significantly better cognitive function, with only a 0.6% long-term risk of developing dementia, compared to those who were less fit. This fitness advantage delayed the onset of dementia by an average of 1.5 years.

Cardiorespiratory fitness, developed through regular aerobic exercise, improves oxygen intake in the lungs and heart, allowing individuals to perform high-intensity activities for longer periods without fatigue.

The benefits were even more significant for people genetically at risk for Alzheimer’s. Those with higher levels of cardiorespiratory endurance had a 35% lower relative risk of developing the disease.

Dr. Richard Isaacson, a preventive neurologist at the Institute for Neurodegenerative Diseases in Florida, who was not involved in the study, praised the results: “Exercise is like a miracle ‘drug’ with brain-boosting effects,” he said. He added that combining regular exercise with a healthy diet, blood pressure and blood sugar management, and good sleep could offer even greater benefits in preventing dementia.

The Importance of Cardiorespiratory Fitness
Studies show that low levels of cardiorespiratory fitness are strongly linked to cardiovascular disease, heart attacks, and early death, including from cancer. Without regular exercise, cardiorespiratory fitness declines with age, dropping 3% to 6% per decade in one’s 20s and 30s and increasing to over 20% per decade after 70.

This new study, published in the British Journal of Sports Medicine, followed over 61,000 dementia-free individuals aged 39 to 70, who enrolled in the UK Biobank. Researchers assessed their fitness levels when they joined the study, along with cognitive function and genetic risk. Twelve years later, the study examined how these baseline measures related to any diagnoses of dementia.

“The study showed a clear, dose-dependent effect of exercise fitness on cognitive performance,” Dr. Isaacson said. “Cardiorespiratory fitness can positively impact different types of memory, such as recalling specific words and numbers or remembering future actions, like making an appointment.”

Being aerobically fit also enhances brain speed, making thinking faster and more efficient. “Think of it like a car: the fitter you are, the faster you can shift into higher mental gears,” Isaacson explained.

Study Limitations
While the study found promising results, it was observational, meaning no direct cause-and-effect conclusions can be made. Cardiologist Dr. Valentin Fuster, who was not involved in the study, cautioned that those with low fitness levels tend to have more health problems, such as hypertension, diabetes, high cholesterol, and obesity—all of which are risk factors for cardiovascular disease and brain damage.

“These health conditions can affect the small blood vessels in the brain, leading to vascular dementia or accelerating Alzheimer’s,” Dr. Fuster noted. “Individuals with higher fitness levels are often better at managing these risk factors, protecting both their heart and brain health.”

How to Improve Aerobic Fitness
To improve cardiorespiratory fitness, experts recommend engaging in aerobic exercises that raise your heart rate. These could include cycling, brisk walking, jogging, swimming, dancing, hiking, or high-intensity interval training (HIIT), which combines short bursts of intense activity with lower-intensity recovery periods.

Dr. Fuster advises aiming for at least 30 minutes of aerobic exercise, five days a week, at an intensity that makes it hard to hold a conversation. Regular exercise not only improves cardiovascular and brain health but also helps with weight management, mood stabilization, sleep, and longevity.

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