The Power of One (Mile)

Adapted with gratitude from Arnold’s Pump Club

New research shows that walking just one mile a day can reduce your risk of cardiovascular death by up to 81% - proving that one small step really can change everything.

You don’t need to run marathons or spend hours in the gym to protect your heart.
A study from the University of California followed more than 1,600 adults aged 50 to 90 over ten years, including individuals with type 2 diabetes. After accounting for age, smoking, and other lifestyle factors, researchers found that walking just one mile per day reduced the risk of death from any cause.

For adults with diabetes, the benefits were even greater - they were half as likely to die from any cause and five times less likely to die from non-coronary cardiovascular diseases such as stroke or heart failure compared to those who didn’t walk.

❤️ Why It Matters

Walking helps regulate blood sugar, lower blood pressure, and improve circulation - all of which reduce strain on your heart and blood vessels. It also boosts insulin sensitivity, helping your body use glucose more efficiently - a key factor for anyone managing blood sugar levels.

In other words, just 20 to 25 minutes a day can dramatically improve your health. No expensive gear, fancy tech, or perfect weather required - just a commitment to move your body.

🚛 What This Means for Truck Drivers

Long hours behind the wheel can make it tough to stay active, but this research shows you don’t need to overhaul your lifestyle to make progress.
Simple choices - parking farther from the truck stop entrance, walking a loop around your rig, or taking a short walk during your break or after your shift - can have an incredible impact on your long-term health.

As we gear up for Project 61's Fall 2025 61-Day Step Challenge beginning November 1st, there’s no better time to start building the habit of daily movement. One mile today, another tomorrow - that’s how you build momentum.

💡 Project 61 Takeaway

Your journey to better health doesn’t start with a marathon - it starts with one mile.
Commit to that mile today, and you’ll be investing in a longer, stronger, and healthier tomorrow.

Originally published by Arnold’s Pump Club. Adapted and shared with gratitude by Project 61 to support the health and well-being of America’s professional drivers.