Want to add seven years to your lifespan? Just set aside 20 to 25 minutes for a daily walk, a recent study found. According to the research, presented at the European Society of Cardiology (ESC) Congress, walking triggers an anti-aging process and helps repair old DNA.

The study followed 69 people between ages 30 and 60. Those who engaged in daily moderate exercise, such as a brisk walk or jog, high-intensity interval training (HIIT), and strength training experienced anti-aging benefits that could add an additional three to seven years to your life.

The article states that sitting for more than eight hours a day brings a 90 percent increased risk of type 2 diabetes, as well as increased risks of heart disease and cancer. The average American, it goes on to say, spends about nine to 10 hours a day sitting.

For many years, exercise was promoted as the solution to this largely sedentary lifestyle, but research suggests it can’t counteract the effects of too much sitting. The more you move around and get up out of your chair, the better, and walking is part of this. Research even shows getting up and walking around for two minutes out of every hour can increase your lifespan by 33 percent, compared to those who do not.

Walking daily also has been shown to reduce the risk of stroke in men over age 60, and it improves mood in people of all ages.

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