There’s one simple exercise that can make you feel like you’ve aged 20 years instantly—but in a way that actually turns back the clock on your body and brain. It’s not some complicated workout or expensive gadget. It’s just walking, but done right.
Scientists have found that how fast you walk says a lot about how old your brain really is. People who walk slowly tend to age faster, both physically and mentally. On the other hand, walking briskly—at about three to four miles per hour—can reduce your biological age by up to 16 years compared to slow walkers. That means just picking up the pace during your daily stroll could make you feel decades younger inside[1][4].
Why does speed matter so much? When you walk briskly, your heart gets a good workout without overdoing it. This helps keep blood flowing well and supports brain health, reducing risks of cognitive decline as you get older[1]. Plus, adding little bursts of speed after stopping—for example, when crossing streets or after chatting with a friend—gives an extra boost to your heart and lungs.
But walking isn’t the only key exercise for staying young at any age. Strength matters too—especially leg strength. Your legs carry you through life: standing up from chairs or toilets, climbing stairs, even getting out of bed safely depends on strong legs. Research shows squats are one of the best exercises for maintaining leg strength because they mimic everyday movements better than isolated exercises like leg curls or extensions[5].
If squats sound intimidating at first, don’t worry—you can start small based on what feels comfortable for you now and gradually build up strength over time. If someone can sit down on a toilet and stand back up independently today, they’re ready to begin some form of squat exercise safely[5]. Even gentle versions help maintain muscle function which is crucial for aging well.
Another simple test researchers use is grip strength—the power in your hand squeeze—which surprisingly reflects overall muscle health throughout the body. Stronger grip means stronger muscles elsewhere too—and people with better grip strength tend to live longer lives with fewer health problems[2].
So here’s what this all boils down to: moving more every day matters hugely—not just any movement but moving smartly by walking briskly and keeping muscles strong through exercises like squats or other functional moves tailored for where you’re at physically.
You don’t need fancy equipment or hours at the gym; just lace-up shoes for faster walks around the block plus some bodyweight squats whenever possible will do wonders in turning back those invisible years ticking away inside us all.
Try it tomorrow morning: pick up that pace during your usual walk—it might be exactly what makes tomorrow feel twenty years younger than today ever did before!
