Walking Reduces Risk of Early Death by Around 30%

Prof. Dr. Semih Akı, Specialist in Physical Medicine and Rehabilitation at Anadolu Sağlık Merkezi Hospital, explained: "Brisk walking for 150 minutes per week is known to reduce the risk of early mortality by 30–40 percent. Physical inactivity is globally recognized as the fourth-largest risk factor, causing approximately 3.2 million deaths annually."

Even a short walk or simple stretching movement during daily routines helps us feel more energized. Moreover, these small steps of 20–30 minutes per day not only make us feel better, but also strengthen the body's natural rhythm and contribute to more balanced functioning of many biological processes.

It is known that 3–5 hours of moderate-intensity exercise per week, equivalent to burning 1,000–2,000 kcal of energy, significantly reduces mortality rates. Nevertheless, Prof. Dr. Semih Akı, Specialist in Physical Medicine and Rehabilitation at Anadolu Sağlık Merkezi Hospital, pointed out that many people still do not move sufficiently, stating: "According to global data, 27.5 percent of adults do not meet the minimum requirement of 150 minutes of moderate-intensity physical activity per week. A study conducted specifically in Istanbul shows that in 2023, only 38.7 percent of people engaged in more than 150 minutes of physical activity per week, meaning approximately 61.3 percent fell below the recommended level."

Women face higher risk of neck pain
Noting that 42–63 percent of office workers experience neck pain at least once per year, Akı stated: "In one study, this rate was determined to be 45.5 percent among women. Due to certain negative factors, women appear to be twice as likely to develop neck pain compared to men; however, it is possible to reduce this risk through regular physical activity. There is evidence that sitting in the same position for long periods increases the load on the neck region, raising the probability of pain, while short breaks and simple exercises significantly reduce this risk."

Brisk walking can burn 360 calories per hour
Noting that simple measures applicable at home are a good starting point to reduce the effects of physical inactivity, Akı said: "Doing brief stretching movements throughout the day, occasionally standing up, or using stairs are some of these small steps. The MET concept used to understand activity level refers to energy consumption at rest, and moderate-intensity activities typically fall in the 3–6 MET range. In this context, brisk walking corresponds to approximately 3–6 MET per hour (180–360 kcal), while climbing stairs and gardening produce similar energy expenditure. Although the MET value varies in strengthening exercises involving muscle groups, it is recommended to perform these exercises at least two days per week."