EXTEND YOUR LIFE

EXTEND YOUR LIFE

Adopting a more active lifestyle at any stage of adulthood can significantly reduce your risk of dying from any cause, particularly from heart disease. According to a central review published by the British Journal of Sports Medicine, people who are consistently physically active lower their risk of death by 30–40%, while those who start being active later in life still see a 20–25% reduction.

The Evidence

The research analyzed 85 studies involving hundreds of thousands of adults, looking at how physical activity patterns throughout adulthood affect overall mortality. While it’s long been recommended to aim for 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise each week, most earlier studies only considered activity at a single point in time.

This new analysis wanted to know: Does changing your activity level during adulthood—either ramping it up or letting it slip—make a difference in how long you live? The answer: Yes, and quite a bit.

Consistent activity was linked to the most significant benefits, but even people who became active later in life saw marked reductions in their risk of death from any cause. The drop in risk was extreme for cardiovascular disease compared to cancer.

Key Findings

• People who were consistently active had about a 30–40% lower risk of death from any cause.

• Those who increased their physical activity—starting from below the recommended level—saw a 20–25% lower risk.

• Even modest activity, below official recommendations, made a meaningful difference.

• Individuals who went from inactive to active were 22% less likely to die from any cause than those who stayed inactive.

• Increases in leisure time physical activity were linked to a 27% lower risk of death.

Conversely, people who became less active over time didn’t experience the same benefits, highlighting the value of maintaining an active lifestyle.

The benefits were most pronounced for heart disease. Those who stayed active, overall or in their leisure time, were 40% less likely to die from cardiovascular causes and 25% less likely to die from cancer, compared to those who were consistently inactive. However, the connection between activity and cancer-specific deaths was less clear and needs further study.

How Much Is Enough?

Meeting the recommended amount of weekly activity—either moderate or vigorous—was associated with the most significant risk reduction (30–40%). But even activity levels below these targets provided clear health advantages. In short, any movement is better than none.

Limitations and Implications

The researchers noted that most of the studies relied on self-reported activity, which isn’t always accurate. There were also fewer studies looking specifically at cancer deaths or the long-term accumulation of activity.

Despite these limitations, the findings underline an essential public health message: It’s never too late to get moving, and staying active over time is especially valuable. Interventions shouldn’t just target inactive people but should also support those who are already active to keep it going.

Physical activity remains a cornerstone for healthy aging and reducing the risk of chronic disease. Even small increases in movement can add years to your life.