From the Guidelines
Maintaining a high level of fitness can increase life expectancy by approximately 3-10 years compared to being sedentary or unfit, with even small increases in physical activity, such as 500 steps/day, associated with a 2-9% decreased risk of cardiovascular morbidity and all-cause mortality. Regular physical activity that includes both cardiovascular exercise (like brisk walking, jogging, swimming, or cycling) for 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week, combined with strength training at least twice weekly, provides optimal longevity benefits 1. The greatest gains in life expectancy come from simply moving from a sedentary lifestyle to moderate fitness, with each additional increase in fitness level offering diminishing but still significant returns. This longevity boost occurs because regular exercise improves cardiovascular health by strengthening the heart, reducing blood pressure, and improving cholesterol profiles; it helps maintain healthy body weight and metabolism; it reduces chronic inflammation; it strengthens the immune system; and it preserves muscle mass and bone density with aging. Exercise also improves insulin sensitivity, reducing diabetes risk, and promotes better brain health, potentially reducing dementia risk. For maximum benefit, consistency is more important than intensity, and finding enjoyable activities that can be maintained throughout life is crucial for long-term adherence and the associated longevity benefits.
Some key points to consider:
- A 6-min brisk-intensity walk per day equates to ~4 years' greater life expectancy 1
- Regular physical activity has multiple health benefits, including reducing the risk of all-cause mortality, heart disease, and hypertension, and improving overall quality of life 1
- The recommended amount of physical activity for adults remains at least 150 min of moderate-intensity or 75 min of vigorous-intensity activity per week, with at least 2 days of muscle-strengthening activity per week 1
- Even small increases in physical activity can have significant health benefits, and the goal should be to "move more and sit less" 1
Overall, the evidence suggests that maintaining a high level of fitness through regular physical activity can have a significant impact on life expectancy and overall health, and that even small increases in physical activity can have significant benefits. Therefore, it is recommended that adults aim to meet the recommended physical activity guidelines and incorporate strength training and cardiovascular exercise into their routine.
From the Research
Increase in Life Expectancy due to High Level of Fitness
- Maintaining a high level of fitness can increase life expectancy by 0.4 to 6.9 years, as suggested by a review of 13 studies on physical activity and life expectancy 2.
- Regular physical activity is associated with a decrease in all-cause mortality by about 30% to 35% compared to inactive subjects 2.
- A prospective cohort study found that individuals who exercised for an average of 15 minutes per day had a 14% reduced risk of all-cause mortality and a 3-year longer life expectancy compared to inactive individuals 3.
Benefits of Different Types of Exercise
- Strength, flexibility, and stability exercises are associated with health-related physical fitness and can increase life expectancy, with normal muscle strength having been linked to general health benefits and increased life expectancy 4.
- High-intensity interval training (HIIT) can improve aerobic and anaerobic power and capacity, with a multimodal HIIT program incorporating strength exercises resulting in significant increases in muscle strength and endurance 5.
- Moderate and high physical activity levels can lead to 1.3 and 3.7 years more in total life expectancy and 1.1 and 3.2 more years lived without cardiovascular disease, respectively, for men aged 50 years or older 6.
Impact of Physical Activity on Life Expectancy with Cardiovascular Disease
- Physical inactivity is a modifiable risk factor for cardiovascular disease, and avoiding a sedentary lifestyle during adulthood can substantially expand total life expectancy and cardiovascular disease-free life expectancy for men and women 6.
- Moderate and high physical activity levels can lead to significant gains in cardiovascular disease-free life expectancy, with the gains being twice as large at higher activity levels 6.