A new study by the American Heart Association is hailing walking as a tremendous exercise that could extend life.

The study showed people who walk enough to meet or exceed daily physical activity recommendations are less likely than others to die early. The AHA recommends that adults be physically active for at least 2 and a half hours a week. The study also shows that exercising more can have additional benefits.

The study analyzed data from 42,000 middle aged people involved in a National Walker’s Study between 1998 and 2001. Over an average of 9 and a half years, 2,448 people died or a rate of 9 percent.

Of those who met the requirements for walking each week, there was an 11 percent lower chance of death. Exceeding the rate for the week decreased the likelihood of death by one third.

Those who exceeded the recommended limits also showed less heart disease and diabetes.