Evidence has revealed that even modest levels of physical activity —below the official health guidelines — can significantly increase longevity.
A comprehensive analysis of global studies, published in the British Journal of Sports Medicine (2025), demonstrates that maintaining consistent exercise during adulthood is associated with a 30% to 40% reduction in risk of death from any cause.
Even among those who didn’t meet the recommended exercise thresholds but managed to increase their activity levels, there was still a notable 20-25% lower risk of mortality.
The findings strongly suggest that adopting an active lifestyle at any stage in adulthood can yield life-extending benefits.
Perhaps you’ve already heard of the exercise recommendations of 150 to 300 minutes of moderate-intensity activity per week, or 75 to 150 minutes of vigorous intensity.
A mix of both is also acceptable. However, these recommendations are based largely on research that typically measured physical activity at only a single point in time, which may not fully capture how shifts in lifestyle influence long-term health.
How was the research done?
Researchers conducted an extensive review of the literature.
They analyzed 85 relevant studies published up to April 2024, which together covered a wide range of populations — from small groups of just over 350 people to large-scale studies involving nearly 6.6 million participants.
Of these studies, 59 focused on long-term physical activity patterns over time.
Sixteen evaluated the impact of different activity levels, while 11 investigated the cumulative effect of physical activity on the likelihood of dying from any cause.
To ensure accuracy across the diverse methods and data sources, researchers ran separate analyses tailored to each type of study.
Despite variations in approach, the overarching trend was clear: more physical activity was consistently linked with lower risk of death.
Who would have thought, right?
Specifically, those who remained active over the years had a 30-40% reduced risk of death from any cause compared to those who remained sedentary.
Interestingly, people who started out with low activity but gradually increased their exercise still saw a 20-25% reduction in overall mortality.
For example, participants who went from sedentary to physically active were 22% less likely to die prematurely than those who stayed inactive, while increases in leisure-time physical activity alone led to a 27% reduced risk of death.
Conversely, individuals who became less active over time did not experience these benefits. Consistency is crucial.
The Specific Health Advantages of More Exercise
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The health advantages of physical activity were most pronounced in relation to cardiovascular disease.
Participants who consistently maintained an active lifestyle had approximately a 40% lower risk of dying from heart related issues.
The reduction in cancer related deaths was also notable — about 25% — though the evidence in this area was not as conclusive.
The analysis found that meeting or even modestly exceeding the recommended weekly physical activity levels brought the most substantial benefits.
Interestingly, pushing far beyond the recommended levels did not seem to provide much additional protection from a shortened lifespan.
Limitations of the Study
- Many of the included studies for this investigation relied on self-reported data, which can be unreliable.
- Also, relatively few studies have examined the cumulative effects of physical activity or focused on cancer related deaths, leaving some gaps in the evidence.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
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