Movement Matters: Why Reducing Sedentary Time and Supporting Gait Is Key to Longevity
Humans are built to move over long distances and through tough environments. For ancient hunter-gatherer societies, survival depended on the ability to walk, hunt, and relocate when faced with adversity. While modern life no longer demands this level of movement for survival, we still gain enormous psychological, emotional, and physiological benefits from physical activity whether it’s walking with loved ones, engaging in sports, or taking on endurance challenges like trail running, cycling, or hiking.
But beyond the immediate rewards, there’s a long-term outcome often overlooked by even the most active individuals: lifespan and longevity.
Key Factors Linking Movement to Longevity
Extensive research highlights four consistent lifestyle factors that influence how long we live:
Sedentary lifestyles are associated with shorter life expectancy.
Faster gait speed correlates with lower mortality rates.
Active individuals show reduced cardiovascular disease (CVD) and cancer mortality.
Vigorous physical activity brings about positive physiological changes that support long-term health.
Latest Study: Sedentary Time and Cardiovascular Risk
A recent study published by the American College of Cardiology Foundation (2025) examined nearly 90,000 UK adults who wore accelerometers for one week. Health outcomes were tracked for up to 10 years. Results were clear: individuals with high sedentary time faced a 40% increased risk of heart failure and a 54% increased risk of cardiovascular disease compared to their more active counterparts.
Why Gait Speed Matters as Much as Steps
While daily step counts are commonly used to measure activity, gait speed may be just as important. A large study in JAMA found that among adults over 65, gait speed is as important a predictor of mortality as is age. People who have been active while younger therefore, tend to carry this positive trend into their older years, and live longer doing so.
10,000 Steps and Beyond: Cadence Counts
Not everyone can or should aim for 10,000 steps per day—but every increase counts. A 2022 study published in JAMA Internal Medicine confirmed that higher daily step counts were associated with lower rates of all-cause, cancer, and cardiovascular mortality. More notably, faster walking speed (higher cadence) offered even greater protection.
Physiological Benefits Beyond the Surface
Physical activity is well-known to help with weight control, glucose regulation, and muscle health. But it also improves deeper physiological markers. One study tracked first-time marathoners and found significant reductions in arterial stiffness, a key risk factor for hypertension, heart failure, and kidney disease. Even modest improvements in vascular function were linked to better long-term outcomes and quality of life.
Orthotic Support for Safer, Sustained Movement
Here lies the challenge: not everyone can maintain high levels of activity. Injuries, medical conditions, and age-related changes can become barriers to consistent movement. As our Medical Director explains,
“Musculoskeletal stress in the foot and leg has been shown to interrupt training, incite pain and reduce mobility. Clinical intervention with foot orthoses has been shown to enact restorative, if not protective effects on a range of tissues and joints from the foot to the hip.”
Foot orthoses, such as Formthotics, play a crucial role in rehabilitation, pain reduction, and restoring functional mobility. They can help patients—from those with arthritis to active athletes—continue pursuing movement goals, whether modest or ambitious.
The Bottom Line for Clinical Practice
Movement matters - for health, for longevity, for life. Supporting your patients with strategies to reduce sedentary time and enable movement, especially through orthotic interventions, can have far-reaching benefits. At Formthotics, we're committed to empowering clinicians with tools that help people stay active, for longer.
Download the full study below
References:
1. Ajufo, E. et al. Accelerometer-Measured Sedentary Behavior and Risk of Future Cardiovascular Disease. Journal of The American College of Cardiology Foundation. Vol. 85, 2025
2. Studenski, S. et al. Gait Speed and Survival in Older Adults. Journal of the American Medical Association. Vol. 305, 2011
3. Del Pozo Cruz, B. et al. Prospective Associations of Daily Step Counts and Intensity with Cancer and Cardiovascular Disease Incidence and Mortality, and All-Cause Mortality. Journal of the American Medical Association-Internal Medicine, September, 2022.
4. Chirinos, Julio. The Run Against Arterial Aging. Journal of the American College of Cardiology. January, 2020
Want to Download the Full Article?
Fill out this quick form to download the full article.