The age-old belief that staying active is essential for good health holds true now more than ever. Recent research indicates that if all Americans over 40 were as active as the top 25% of active individuals, the average life expectancy could increase by approximately five years. Moreover, for those who are the least active, even a small increase in physical activity can yield significant benefits. For instance, individuals who currently walk 49 minutes or less per day could potentially add 11 years to their lifespan by increasing their daily walking time by 111 minutes to a total of 160 minutes.
Lead researcher Lennert Veerman, M.D., Ph.D., a Professor of Public Health at Griffith University School of Medicine and Dentistry in Australia, emphasized the importance of starting with small amounts of physical activity, especially for sedentary individuals. He explained that while taking the first steps towards being more active may be challenging for some, the health rewards are substantial.
This groundbreaking study examined the impact of daily physical activity on life expectancy by analyzing step counts from individuals over 40 who participated in a CDC study. By combining this data with mortality rates, population statistics, and previous research on the life-extending benefits of physical activity, the researchers were able to demonstrate the profound effects of increased movement on longevity. The results showed that the most active 25% of participants engaged in physical activity equivalent to 160 minutes of brisk walking per day, while the least active 25% only engaged in 49 minutes of walking.
According to the researchers, incorporating more movement into one’s daily routine can have transformative effects, particularly for those with sedentary lifestyles. By adding just a few extra minutes of physical activity each day, individuals may significantly increase their life expectancy and overall well-being.
While the study focused on individuals aged 40 and above, the benefits of regular physical activity extend to individuals of all ages. Bethany Barone Gibbs, Ph.D., an expert in exercise epidemiology, highlights the numerous advantages of staying active, including improved mental health, better sleep, weight management, and more.
Whether you’re starting an exercise routine early in life or looking to become more active later on, it’s never too late to reap the benefits of physical activity. While aging may present challenges, it’s important to do what you can to stay active and healthy. If you have existing health conditions that limit your ability to exercise, consult with your healthcare provider, a physical therapist, or a personal trainer to create a safe and effective plan for incorporating physical activity into your life.
“Exercise safely,” advises Gibbs. So, what does this research actually mean for you? Well, if you’re already quite active, then congratulations – keep up the good work and continue pushing yourself. On the other hand, if you’re not as active as you’d like to be, it’s time to find ways to incorporate more movement into your daily routine. The key is to choose activities that you enjoy enough to stick with consistently.
According to Gibbs, the study considered movement throughout the day without distinguishing between vigorous and moderate activities. Therefore, to enhance your fitness levels, you can increase the amount of either type of activity. One simple way to do this is by adding more steps to everything you do. Walking, doing household chores, or gardening are all excellent ways to increase your movement levels gradually.
For those looking for a more intense workout, consider incorporating short but vigorous exercise sessions into your schedule. This can help you accumulate more steps in a shorter amount of time. Gibbs suggests exploring various higher intensity activities beyond just running, such as spin classes or swimming, which may be more accessible for some individuals due to their lower impact nature.
To track your progress effectively, consider using a fitness tracker. Gibbs emphasizes the importance of staying on top of your goals and progress, stating that having a wearable device can help you stay motivated and monitor your daily activity levels. If you notice that your step count is low towards the end of the day, it can serve as extra motivation to get up and get moving.
