What can you do to live longer? It’s easier than you think.
There’s nothing gimmicky or complex; it’s something anybody can do.
A study by Griffith University researchers suggests that if everyone in the U.S. were as active as is the top 25% of the population, those over 40 could potentially add five years to their life.
The study, which used accelerometry to measure physical activity accurately, found that the benefits of increased activity were much stronger than previously estimated.
The top quarter of active individuals had a 73% lower risk of death compared to the least active group.
For the least active group, even small increases in physical activity can have significant benefits.
For example, a single one-hour walk could extend life by about six hours.
Professor Lennert Veerman, the lead researcher, points out in the paper that those who are already very active may not experience as dramatic a benefit from additional exercise, as they have already maximized the health advantages of physical activity.
However, if the least active people were to increase their activity level to match that of the most active, they could add, on average, about 11 years to their lifespan.
More Activity vs. Quitting Smoking
The study suggests that increasing physical activity could have benefits similar to quitting smoking.
Previous research has shown that a single cigarette can reduce life expectancy by approximately 11 minutes.
By promoting regular exercise, people could lower their risk of heart disease, stroke certain cancers and other chronic illnesses.
The researchers advocate for more effective ways to encourage exercise, including creating environments that promote movement.
Professor Veerman says that even modest increases in exercise could lead to substantial improvements in health.
Ultimately, the study shows that physical activity is a powerful tool for improving health and extending life.
Or, to put another way, a sedentary lifestyle shortens lifespan.
From Inactive to Regular Aerobic Exercise
The key is to begin slowly and gradually increase the intensity and duration of your workouts to avoid injury and ensure long-term success – which includes living a longer life!
- Start with Low-Impact Activities
If you’ve been inactive for a while, it’s best to start with low-impact exercises that are gentle on the joints.
Walking, cycling or recreational hiking are excellent options for beginners.
Start with short sessions—about 10 to 15 minutes — and aim for two to three days per week.
If you decide to use a treadmill, start out at a slow speed if you’re tempted to hold on, because holding on defeats the purpose and alters natural gait.
Instead, swing your arms naturally, as you would if walking outside.
- Gradually Increase Duration
Once you feel comfortable, gradually increase the time you spend exercising.
Aim to add five minutes to each session every week until you can comfortably engage in 30 minutes of aerobic activity most days of the week.
This will allow your body to adapt to the increased intensity without overwhelming it.
- Focus on Consistency
The key to building endurance and reaping the benefits of aerobic exercise is consistency.
Try to schedule your workouts at a time that fits into your routine, whether it’s morning, afternoon or evening.
Even if you’re busy, try to find time for short sessions — 10 to 15 minutes a day can make a big difference over time and help you live longer.
- Mix Up Activities
To prevent boredom and to work different muscle groups, vary your aerobic activities.
For example, alternate between walking, cyclin, and swimming laps, or, try roller skating or using an elliptical machine.
This variety keeps things interesting and helps you stay motivated.
- Listen to Your Body
Pay attention to how your body feels during and after exercise. Don’t get ahead of yourself, as this can risk a muscle strain.
It’s normal to feel a little tired or sore at first, but if you experience pain, take a break and rest.
Gradually, you’ll notice improvements in your stamina and overall fitness.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, increased strength, muscle building, fitness and improved health.
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