5-4-5 walking formula will make our daily walks more beneficial and help us live a longer life

At this point, we all are well aware that walking is majorly considered one of the simplest forms of exercise. But the secret to making it more effective isn’t about walking more—it’s about walking smarter. The 5-4-5 walking formula is an easy-to-follow and powerful routine that adds structure and intensity to a daily walk, turning it into a longevity-boosting workout.

This method blends short bursts of running, a relaxed walk, and a brisk-paced segment in a cycle that maximises health benefits. It improves cardiovascular health, builds endurance, and even enhances mood—without requiring gym equipment or long hours of exercise.

Here’s how this formula works and why it’s worth incorporating into a daily routine.