Regular physical activity can significantly lower the risk of early death from all causes by up to 40%, according to a recent meta-analysis encompassing 85 studies and involving approximately 7 million people globally. The findings, published in the British Journal of Sports Medicine, highlight the critical role of exercise in promoting longevity and overall health.
Research coauthor Gregore Mielke, a senior lecturer at the University of Queensland in Brisbane, Australia, emphasized the importance of regular physical activity, stating, “Physical activity may be even more important for long-term health than we previously thought.” The analysis revealed that age is not a barrier; individuals who begin exercising later in life can still enhance their lifespan. According to doctoral student Ruyi Yu, the positive effects of increased physical activity are often amplified in older adults, who could see an additional 10% to 15% reduction in risk due to their greater likelihood of facing various health challenges.
The study sheds light on the notion that it is never too late to adopt a more active lifestyle. “Starting at any point in adulthood can still lead to a longer, healthier life,” Mielke noted.
Understanding the Benefits of Exercise
The comprehensive nature of this analysis sets it apart from previous studies. Mielke explained that it examined long-term patterns of physical activity, including how consistent exercise or changes in activity levels over time impact mortality risk. The study aligns with recommendations from the World Health Organization, which suggests engaging in at least 150 to 300 minutes of moderate-intensity aerobic exercise or 75 to 150 minutes of vigorous-intensity activity weekly. Activities defined as vigorous include jogging and race walking, which considerably elevate heart rates.
Regular aerobic exercise has shown considerable benefits, particularly for heart health. Compared to individuals with minimal physical activity, those who exercised most frequently were about 40% less likely to die from cardiovascular disease, which remains the leading cause of death worldwide. Additionally, the risk of cancer decreased by 25% among active individuals.
The most significant gains in life expectancy were observed in those who exercised moderately for at least 300 minutes a week. Yu remarked, “Doing more than that didn’t seem to provide much extra benefit for longevity.” Notably, even those who had been inactive but began exercising regularly experienced a 22% decrease in the risk of early death. Increased leisure-time physical activity correlated with a 27% reduction in risk.
However, the study also indicated that ceasing exercise can reverse these benefits. Yu raised an important question regarding the sustainability of benefits from past physical activity: “Do the benefits of past physical activity last if people stop being active?” She underscored the need for further research in this area.
Encouraging a Healthier Lifestyle
While adhering to official exercise guidelines is ideal, Mielke noted that maintaining any level of physical activity contributes to better health. “Even people who didn’t meet the recommended levels — but maintained some level of activity — still had a lower risk of early death compared to those who remained inactive,” he explained.
For those starting their fitness journey, it is essential to begin gradually and consult with a healthcare provider. The ultimate goal should be to achieve at least 30 minutes of brisk walking daily. Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, suggested that exercising with a partner can enhance both the experience and the health benefits. “They should be able to talk to you, and you should be unable to talk back because you’re working so hard,” Freeman advised.
To further enhance workouts, incorporating resistance training alongside aerobic activities is beneficial. Freeman recommended activities such as carrying weights during walks or biking uphill to combine cardio with strength training.
Ultimately, the message is clear: embracing a more active lifestyle can lead to substantial improvements in health and longevity. As the study illustrates, the effort invested in physical activity pays off, regardless of when one begins.
