We're frequently advised that clocking up '10,000 steps' each day is essential for maintaining good health. However, a prominent longevity specialist has suggested that staying fit might be more straightforward than we think.

Dr Valter Longo heads the Longevity Institute at the University of Southern California, leading research on the challenges of growing older. While most adults live to around 80 in the UK, he asserts that youcan 'stay young'and boost longevity by following specific lifestyle rules.

Like it or not, physical activity is fundamental to this approach. In a 2019 interview, Dr Longo reportedly told nutrition journalist Andrew Merlethat 10,000 steps or 20 flights of stairs is a good daily target, but his blog shares that walking for 60 minutes may be sufficient.

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"Walk fast for an hour every day," Dr Longo wrote in his 'how to stay young' advice online. "On the weekend, walk everywhere, even faraway places (avoid polluted areas as much as possible)."

Present NHS recommendations support this view, maintaining that you 'do not have to walk for hours' to gain advantages from gentle exercise. Simply a 'brisk' (3mph) stroll for 10 minutes daily can torch calories, build endurance, and potentially strengthen cardiovascular health.

If you are unsure how fast you are walking, you can download the NHS-recommended Active 10 app for free on your smartphone. The app provides suggestions on boosting your speed.

Ageing expert Professor Claire Steves at King's College London also told the ZOE Podcast that just under an hour of walking three times a week could enhance brain health, too. According to the Mirror, at the time, she said: "So, to improve your cognitive health, you need to do more exercise than you're doing now - up to a point - unless you're an Olympic athlete.

"That's the key thing. If we look at really big population studies, we can see effects, even with minimal levels of exercise, and it's fairly linear...So, whatever you're doing, if you go up by a third, you'll be improving yourself."

It's worth noting, though, that Dr Longo's recommendations extend beyond simply walking. In the same article, he suggested that 'moderate exercise for two-and-a-half to five hours a week' with some sessions in the 'vigorous range' also supports a longer life.

These thoughts are echoed in recent research from the University of Bristol, which showed that regular aerobic exercise may be key to reducing specific Alzheimer's markers. Aerobic exercise encompasses any activity that increases heart rate and requires more oxygen.

This covers swimming, running, jogging, and even walking. Although the research involved mice, scientists were hopeful that comparable results would emerge in human subjects and are preparing broader clinical trials to confirm these findings.

In his blog, Professor Longo also wrote: "Most of the beneficial effects appear to be caused by the first [two-and-a-half] hours of exercise, making the additional exercise optional."

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