How Much Exercise May Help You Live Longer: Tips for Longevity and Life Expectancy

Does Exercise Make You Live Longer? Does the effect of exercise continue to increase as we age and get older? Let’s find out!

Exercise is great for our health, but does it keep working as we get older? Studies show that being active cuts the risk of disability, no matter our age. Also, those who were active since youth are less likely to have cognitive problems as they age.

Key Takeaways

• Regular exercise has been linked to increased lifespan and improved overall health.


• Engaging in physical activity can reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.


• Exercise helps maintain a healthy body weight, which is crucial for longevity.


• Physical activity promotes better mental health by reducing stress and improving mood, and studies have shown that regular physical activity offers these benefits.


• Incorporating both cardiovascular exercises and strength training into your routine can maximize the benefits.


• Choosing activities you enjoy and can sustain in the long term is important.


• Consistency is key when it comes to reaping the long-term benefits of exercise.

There’s no question that exercise is good for your health. But can it add years to your life?

Yes, exercise can add years to your life, especially if it includes vigorous exercise. Studies show it lowers the risk of death from heart disease, cancer, and other conditions. A study found exercising 150 minutes a week can cut your death risk by 31 percent.

But, how many years exercise adds to your life span is unclear. People who exercise tend to live a bit longer, but the difference is small.

In one study, men who exercised moderately or vigorously lived 1.3 years longer than non-exercisers. This might seem like a lot, but it’s a small fraction of the difference between smokers and non-smokers.

Another study found active men lived 2.2 years longer, on average, than inactive men. Active women gained 1.1 years.

So, exercise can help you live longer, but not as long as you might hope, unless you consistently engage in moderate exercise. If you want to live longer, focus on quitting smoking, eating well, and sleeping well.

Consider this:

While guidelines suggest at least 2 1/2 hours of moderate strength workout a week, Harvard College scientists say just 15 minutes a day could add three years to your life.

A 2018 JAMA Network Open study found not exercising is riskier than smoking, diabetes, and heart disease.

This study also shows why exercise is so important – it makes your cells act younger.

Brigham Young researchers looked at DNA from almost 6,000 adults. They found that active people had longer telomeres, which are the caps at the end of chromosomes. This made them biologically nine years younger.

Another Study

A recent study found that people in their 70s who exercise regularly have the heart, lung, and muscle mass fitness of healthy individuals thirty years younger. “We were stunned,” says Scott Trappe, the Human Efficiency Research Laboratory supervisor at Round State University and author of that research study. “We thought as you get older, you become sickly and weak. But looking at the muscle mass of older exercisers, we couldn’t tell who was young and who was old.”

Trappe’s study focused on males and females who have been exercising for years. But it’s never too late to start. Even people who start exercising in their 80s and 90s see health and longevity benefits. A study in the International Journal of Stroke found that becoming fit later in life (ages 40 to 59) cut the risk of a stroke by 50%. Those who were fit when younger and then became unfit saw their risk increase.

Any exercise can help you live longer. Here’s what the research says about getting the most benefits from your workout:

Discover a partner (or a team)

A study in Mayo Clinic Procedures found that team sports may be better for increasing your life expectancy than solo exercise. Playing tennis added an average of 9.7 years to life span, followed by badminton (6.2 years) and soccer (4.7 years). “They are all tasks that require social interaction in a fun way,” says study coauthor James O’Keefe, a cardiologist at Saint Luke’s Mid America Heart Institute. “And play is nature’s treatment for stress.”

The results also match another study showing social links are key to longevity. And if something seems fun, you’re more likely to do it. If tennis isn’t your thing, O’Keefe suggests trying pickleball, a racquet sport that combines badminton, tennis, and table tennis.

Begin small

Don’t have thirty minutes to exercise? Studies show that any amount of exercise can have big benefits. Just a two-minute walk can improve your health. King advises looking for small ways to boost your heart rate: Take the stairs, park further from the store, or take a quick walk after dinner.

Exercise for an hour a day

Exercise is good for your life span, and more is better. Up to about 450 minutes a week, says Alpa Patel, an epidemiologist at the American Cancer Society and co-author of a study on exercise and mortality. People who exercise that much have a 37 % lower risk of premature death than those who don’t exercise.

Consider High-Intensity Interval Training

Experts say adding some tough tasks to your workout is best. The best method for longevity is High-Intensity Interval Training (HITT). HITT involves switching between intense efforts and easier exercises during a workout, which can be considered a form of vigorous exercise. Research shows HITT can reverse the signs of aging at a cellular level.

Stand up and walk around

Research shows that the more you sit, the higher your risk of death. A 2017 study found that sitting for long periods increases your risk. But, taking breaks every 30 minutes can lower your risk. Try setting an alarm to remind you to stand up and walk every half hour.

Or, stand up and do something during TV commercial breaks.

Work on your balance

Can you stand on one leg with your eyes closed for over 10 seconds? A study found that seniors who could do this had a lower risk of early death, especially those who engaged in moderate physical activity. Improving balance can help prevent falls.

Yoga and tai chi are great for balance. Try standing on one leg while you cook. Or, follow Abby King’s tip: stand on one leg while brushing your teeth.

Exercise is key to a long and healthy life, says Abby King. It keeps you healthy, strong, and helps you sleep better. It also makes daily tasks easier and prevents cognitive decline.

So, choose an exercise you enjoy and stick with it.

Healthy Lifestyle

Less than 5% of seniors meet the recommended exercise standards. “Levels of physical activity in people 65 and older have not changed in years,” says Miriam Nelson.

Starting to exercise, even if you’re older, can still benefit you. Experts say less active people will see more improvements than busy ones. “It doesn’t matter how old you are,” says Colin Milner. “It’s never too late to start exercising.”

Exercise can even change how our DNA works. A 20-minute workout can tune up DNA, making muscles work better. Research shows that exercising for about 30 minutes 5 days a week can help overcome genetic risks.

So, Does Exercise Make You Live Longer?

It’s hard to say for sure. But, regular exercise can lower your risk for many age-related conditions.

Joint inflammation

Exercise might seem hard if you have osteoarthritis. But, it’s one of the best ways to feel better, especially for sore knees.

“Almost all studies show that exercise reduces pain and disability,” says N. John Bosomworth. His 2009 study found that exercise is as effective as ibuprofen for pain relief.

Dementia

“Exercise can maintain your mind sharp,” says Milner. Its effect on brain health is getting a lot of attention from researchers. A 2006 study by the Group Health Research Institute in Seattle found that more physical activity can cut the risk of mental decline and Alzheimer’s by 30 to 40 % for people over 65. “Just 15 minutes a day, three times a week, helped keep the mind sharp,” says Eric Larson, the lead researcher.

The weakening of bones

Broken bones and loss of strength can make it hard to live on your own. Exercise can help by making bones stronger and reducing the risk of fractures. A 2010 study compared women 65 and older who did a workout routine with those who didn’t.

Among the 227 women in the study, those who exercised saw big gains in bone mineral density in the spine and hips. They also had a 66 % lower rate of falls and half as many fractures from falls. Activities like walking, running, and stair climbing are great for keeping bones strong.

Type 2 diabetes

Exercise helps keep blood sugar levels in check and improves heart and blood circulation. This reduces the risk of heart disease and nerve damage, common in diabetes. In a 2001 study, the National Institutes of Health looked at about 3,200 people at risk for diabetes.

One group made lifestyle changes, losing 7 % of their body weight through diet and exercise for at least 150 minutes a week. A second group took the diabetes drug metformin, and the third got a placebo. After three years, the lifestyle group had a 58 % lower risk of diabetes, and the metformin group had a 31 % lower risk.

A 10-year follow-up study confirmed these results. The lifestyle group had a 34 % lower risk of diabetes compared to the metformin group, which had an 18 % lower risk.

Cardiovascular disease

Exercise is good for the heart and blood vessels. A 2007 study from Brigham and Women’s Hospital in Boston found that more exercise means more benefits. Researchers looked at over 27,000 women for about a decade.

Heart Disease

Studies show that exercising at least five hours a week can cut heart risks by 41%. Working out 2 to five hours a week lowers the risk by 32%. And exercising 1 to two hours a week can reduce the risk by 27%.

Regular exercise also helps lower blood pressure and bad fats, while raising good HDL cholesterol. This protects against heart attacks and atherosclerosis.

Stroke

A stroke happens when a blockage stops blood from reaching the brain, and studies have shown that regular physical activity can help reduce the risk. Older adults who exercise have a lower stroke risk. In fact, they can cut their stroke risk by about 60%.

Researchers found that exercise reduces stroke severity in older adults. Exercise improves heart function, raises HDL cholesterol, and makes blood platelets less sticky. This reduces the risk of clots and improves blood flow.

Depression

Exercise is a great way to fight mood disorders, especially for older adults. A 1999 study showed that exercise was as good as antidepressants in fighting anxiety in people over 50.

Premature death

The Aerobic exercise Facility, funded by NIH, studied 2,600 people over 60. They found that the least-fit group had a death rate four times higher than the fittest. This study, published in 2007, confirms the importance of exercise for a long life.

Have a healthier heart

Exercise boosts HDL cholesterol and lowers bad LDL cholesterol and triglycerides. It also helps control blood pressure, burn fat, and lower blood sugar. This improves heart health.

After a heart attack, exercise can cut the risk of dying from heart disease by one-third, particularly when engaging in moderate physical activity.

Resources

Centers for Disease Control and Prevention – Physical Activity Basics

American Heart Association – Physical Activity Guidelines

National Institute on Aging – Exercise and Physical Activity

World Health Organization – Physical Activity

Harvard Health Publishing – Exercise and Aging

Alexios Papaioannou

As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.