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If you're slowly walking into 2026 -- there's good news. If you get 5,000 to 8,000 steps a day -- or less -- you can reduce your risk of heart disease and premature death by changing how you fit those steps into your day.

Research published in Annals of Internal Medicine looked at data on more than 33,000 low-activity adults. Almost half of them only got physical activity in short bursts of motion -- around 5 minutes at a time! And only 8% regularly walked for at least 15 minutes at a time. But those folks were 400% less likely to come to an untimely end or develop heart woes during the study's 9.5 year follow-up period. So, your first step toward better health and a longer, happier life is to string your walking efforts together into a stroll lasting 15 minutes or more.

The next step? Shake up that 15-minute walk by doing 2 minutes at a slow pace, 30 seconds at a speed that increases your heart rate and makes it a little tough to have a conversation. Repeat five more times. (Too much? Walk at a quick pace for less time; build up your endurance over the next weeks.)

You may not believe it today, but down the road in 2026, you could be enjoying 10,000 steps a day and gaining far-reaching, life-extending health benefits. You'll feel less stress, have sharper thinking, lower blood pressure, healthier weight, less inflammation, and much more. For coaching support, check out my AI coaching program at 4YOUngevity.com.

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.