Can increasing your daily physical activity really extend your life? A team of researchers explored this question and discovered that, if all Americans over 40 matched the physical activity levels of the top 25%, they could live 5 years longer on average, while the least active 25% could gain nearly 11 years with equivalent effort.

In this article, we'll delve into how much activity is needed, the impact of daily walking on life expectancy, and practical ways to incorporate more movement into your routine.

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Adding steps to your daily walk could add years to your life in the long run (*Image Credit: Dragana Gordic via Shutterstock / HDR tune by Universal-Sci)*

How Much Activity Is Needed to Extend Your Lifespan?

The study, published in the peer-reviewed British Journal of Sports Medicine, based its findings on data from activity trackers used in the National Health and Nutritional Examination Survey between 2003 and 2006 in combination with 2019 population data from the U.S. Census Bureau and deaths recorded in 2017 from the National Centre for Health Statistics.

The most active group engaged in the equivalent of 160 minutes of brisk walking at 3 miles per hour every day. If everyone over 40 in the U.S. achieved this level of activity, the average life expectancy at birth could increase from 78.6 years to nearly 84 years. For the least active 25% of the population, adding an extra 111 minutes of brisk walking daily could extend their life expectancy by almost 11 years.

Interesting article: Why speeding up your walking pace might be a very good idea - (Universal-Sci)

The Impact of Daily Walking on Life Expectancy

The researchers noted that the greatest benefits were seen among those who were initially the least active. Each additional hour of walking for these individuals could add approximately 6 hours to their life expectancy. Gains to life expectancy decreased as physical activity rose, but on average, every extra hour walked could add nearly 3 hours to life expectancy.

Practical Ways to Incorporate More Movement into Your Routine

If these findings motivate you to try being more active know that increasing physical activity doesn't have to be daunting.

Here are some practical tips to help you become more active:

Start Small: Begin with short walks and gradually increase your duration and pace.
Use Active Transportation: Walk or bike to nearby destinations instead of driving.
Incorporate Activity into Daily Tasks: Take the stairs, do household chores vigorously, or walk while talking on the phone.
Set Reminders to Move: If you have a sedentary job, stand up and stretch or walk for a few minutes every hour.
Join a Group or Class: Participating in community activities can make exercise more enjoyable and keep you motivated.
Set Realistic Goals: Aim for achievable targets to build confidence and create lasting habits.

From Couch to 11 Extra Years: The Power of Being Physically Active

While the study highlights the potential benefits of increased physical activity, it's important to note that it was observational and cannot establish a direct cause-and-effect relationship. The predictive model used may have limitations, possibly underestimating or overestimating the benefits.

Despite these caveats, the researchers emphasize the substantial health gains that could come from promoting physical activity. They suggest that investing in infrastructure that encourages walking, such as active transportation options, walkable neighborhoods, and green spaces, could help increase activity levels on a population scale.

"Increasing physical activity provides substantially larger health benefits than previously thought," the researchers write. "An hour's walk could add an impressive 6 hours to life for individuals in the lowest activity group."

Further reading: A daily 11-minute walk can prevent one in ten premature deaths - (Universal-Sci)

Final Thoughts

While making lifestyle changes can be challenging, the potential rewards are substantial. Increasing physical activity levels, particularly through daily walking, may add years to your life. These insights offer a compelling reason to find practical ways to incorporate more movement into your daily routine.

If you are interested in more details about the underlying research be sure to check out the article published in the aforementioned British Journal of Sports Medicine. We have listed it below this article.

Sources and further reading:

Physical activity and life expectancy: a life-table analysis - (British Journal of Sports Medicine)
Why Picking Up Your Walking Pace Could Be a Great Idea - (Universal-Sci)
Every step counts: A daily 11-minute walk can prevent one in ten premature deaths - (Universal-Sci)

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