We all know that exercise has countless health benefits. Maintaining strength, supporting mental health, helping manage weight—we know these things. But how much exercise is really connected to longevity? Let’s see what the research says.
Exercise for Life
The health benefits of exercise are well documented and include enhanced immunity, heart health, physical health, brain function, and mental health.1 But research also shows that physical activity may help you live longer.2
The good news is that even adding small amounts of exercise to your weekly routine has benefits. For example, a study from 2022 analyzed health data from more than 4,800 adults who wore fitness trackers for a week and found that increasing activity by just 10 minutes per day was associated with a 7% reduction in the number of deaths per year and adding 20 minutes per day resulted in a 13% drop with the largest decrease of 17% occurring by adding 30 minutes per day.2
According to the 2018 Physical Activity Guidelines, adults should do at least 150 to 300 minutes a week of moderate-intensity physical activity or 75 to 150 minutes a week of vigorous-intensity activity.3 Moderate exercise includes:
- walking
- weightlifting
- yoga
- gardening
While vigorous activity includes:
- running
- cycling
- swimming
- pickleball
A study from 2022 found that exercising even more than the recommended amount can reduce the risk of early death even further.4 That study was massive, analyzing data from more than 100,000 adults over a 30-year period. The researchers found that people who followed the 2018 guidelines reduced their risk of early death by 21%; however, people who did two to four times more physical activity than the guidelines reduced their risk of all-cause mortality by as much as 31% and they lowered their risk of heart disease by as much as 38%.
Longevity Exercises
While the research emphasizes moderate to vigorous activities, research also demonstrates that walking is a great way to live longer and stronger.
A 2023 study looked at people living in the famous Blue Zones, regions of the world with the highest concentrations of centenarians, and found that walking 30 minutes a day for five days a week was associated with better longevity and reduced the risk of several age-related illnesses.5 The researchers concluded, “Walking and other low-intensity physical activities contribute significantly to the longevity of individuals in these regions, with walking being an integral part of their daily lives.”
In addition to walking, research indicates that four types of exercise—endurance, strength, balance, and flexibility—are necessary to keep physical activity fun and avoid injury.6
Movement matters, especially if you are interested in healthy aging. To live life with vitality, aim to get at least 20 minutes of physical activity each day with the ultimate goal of more than 40 minutes per day. If you have been fairly inactive, consider starting slowly and talking to your doctor about the best way to increase your physical activity level.
References
- Wong Y, Ashokan K. Physical exercise: an overview of benefits from psychological level to genetics and beyond. Front Physiol. 2021;12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8397487/
- Saint-Maurice PF, Graubard BI, Troiano RP, et al. Estimated number of deaths prevented through increased physical activity among US adults. JAMA Internal Medicine. 2022;182(3):349-352. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473
- Piercy KL, Troiano RP, Ballard RM, et al. The physical activity guidelines for Americans. JAMA. 2018;320(19):2020-2028. https://jamanetwork.com/journals/jama/article-abstract/2712935
- Lee D, Rezende L, Joh H, et al. Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prespective cohort of US adults. Circulation. 2022;146(7). https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
- Ungvari Z, Fazekas-Pongor V, Csiszar A, Kunutsor SK. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience. 2023;45:3211-3239. https://link.springer.com/article/10.1007/s11357-023-00873-8
- National Institutes of Health. Four types of exercise can improve your health and physical ability. National Institute on Aging. 2021;Jan 29. https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
