​Centenarians tend to have lead active lives, often working in physical jobs or engaging in activities like dancing, gardening, sports, and walking.

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Blue Zone locations, where longevity is most common, are often hilly, particularly as many are island-based.

 

Even simple daily tasks (like walking to the shop) require effort, contributing to lifelong fitness.

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All this movement over time helps maintain muscle mass, flexibility, cognitive function, balance, and cardiovascular health, all of which add quality years to life.

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But in today’s fast-paced world, with limited time on our hands, how can we replicate these benefits?

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Welcome to Step Nine

The following assumes you are able-bodied. If you have any injuries or disabilities, consult your physiotherapist and adjust accordingly.

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In this step, we’re going to choose one or more of the following:

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1. Increase Intensity

Next time you walk anywhere...walk like you’re late!

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Brisk walking raises your heart rate, burns more energy (calories), improves cardiovascular health, and reduces the risk of chronic disease...and all in a shorter time.

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2. Add Weight (Rucking)

Carry a backpack filled with books, tins, or water bottles. If possible, invest in a weighted vest or wrist/ankle weights. If not, an old simple backpack will do.

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Start light and increase the weight gradually (by around 10% each time).

 

To avoid strain, swap the backpack from front to back every 10 minutes or hold it in your hands for a while.

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Rucking, like brisk walking, burns more calories while improving strength, endurance, and balance...especially in your core, legs, and shoulders. It’s also easier on your joints than running and helps maintain bone density, reducing age-related health risks.

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3. Conquer Hills

Find local hills and incorporate them into your walks. Walking uphill increases your heart rate, engages more muscle groups (glutes, quads, and calves), burns more calories than flat terrain, and strengthens your cardiovascular system by forcing your body to work harder against gravity.

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4. Extend Your Walks

Finding time is tough, but when you can, aim for at least 30 minutes a day. The benefits compound over time. If it is a struggle, try longer walks at the weekends with shorter brisk walks during the week.

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Bonus

If you’re up for it, add bodyweight exercises every 5 minutes during your walk - here's an example:

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1. Brisk walk for 5 minutes

2. Stop, have a little stretch

3. 20 squats or lunges

4. 20 push-ups against a park bench, tree or wall

5. 1-minute high knees jog in place

6. Rest for 1 minute - enjoy your surroundings

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Repeat 4 to 5 times

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These boost cardiovascular health, strength, endurance, and flexibility.

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Super Bonus: Do It All

Combine brisk walking, rucking, hills, and exercises for the ultimate functional workout.

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Remember

Exercise makes you hungry, but avoid processed snacks, protein bars, and energy drinks. Instead, nourish your body with whole foods and plenty of water for sustained energy and recovery.

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Now, let's get moving!

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Sources and further research:-​

 

1. On Blue Zones, Natural Movement, and Hilly Terrain

 

• Source: National Institutes of Health (NIH) / PMC (PubMed Central)

• Article: "Blue Zones: Lessons From the World's Longest Lived"

• Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6125071/

• This article confirms that a key common denominator in Blue Zones is "Move naturally." It states that the longest-lived people live in environments that "constantly nudge them into moving," including activities like gardening and walking. It specifically mentions the community of shepherds in Sardinia, a Blue Zone, who "walk 5 mountainous miles a day or more."

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2. On the Benefits of Brisk Walking

 

• Source: NHS (National Health Service, UK)

• Article: "Walking for health"

• Link: https://www.nhs.uk/live-well/exercise/walking-for-health/

• Backs Up: This source confirms that brisk walking can help you "build stamina, burn excess calories and make your heart healthier." It states that a brisk 10-minute daily walk counts toward the recommended 150 minutes of weekly exercise and has "lots of health benefits."1

   

• Source: Harvard T.H. Chan School of Public Health

• Article: "Walking for Exercise"

• Link: https://nutritionsource.hsph.harvard.edu/walking/

• This article details how walking is a cardiovascular activity that "improves blood flow and can lower blood pressure."2 It notes that brisk walking is a "moderate-intensity, low-impact workout" and is associated with lowering the risk of "diabetes, stroke, and cardiovascular disease, and early death

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3. On the Benefits of Rucking (Weighted Walking)

 

• Source: WebMD

• Article: "Rucking: Benefits and Safety Tips"

• Link: https://www.webmd.com/fitness-exercise/rucking-the-ultimate-guide-to-this-exercise-trend

• This guide describes rucking as a "low-impact, simple way to improve the health of your heart and blood vessels and build muscle strength."3 It explicitly states that walking with added weight can "improve bone density and help prevent bone loss as you age," and "helps you maintain muscle as you get older.

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4. On the Benefits of Uphill Walking

 

• Source: Verywell Health

• Article: "10 Health Benefits of Incline Walking and How to Get Started"

• Link: https://www.verywellhealth.com/benefits-of-incline-walking-8756320

• This article confirms that walking on an incline "makes your body work harder" and "burns almost twice as many calories as walking on flat ground." It also highlights that it "builds and strengthens muscles" in the legs, specifically mentioning the quads and glutes, and boosts your heart rate for "better overall cardiovascular health."

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5. On Post-Exercise Nutrition (Whole vs. Processed Foods)

 

• Source: Hangar HPC (Human Performance Centre)

• Article: "The Benefits of Eating Whole Foods and Minimally Processed Foods: Athletic Performance and Nutrition"

• Link: https://hangarhpc.com/the-benefits-of-eating-whole-foods-and-minimally-processed-foods-as-an-athlete/

• This article explains why whole foods are superior for recovery. It states that processed foods "often contain added sugars, artificial ingredients, and preservatives" leading to "energy spikes and crashes." In contrast, whole foods "supply our bodies with complex carbohydrates for sustained energy, quality proteins for muscle repair, and healthy fats."4

   

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