Exercising This Much Could Add 5 Years To Your Life, Scientists Find

With the new year coming up, you’re probably thinking about how to live your longest, healthiest life. Of course, eating well and working out regularly help—but new research has shown exactly how much.

A recent study just broke down exactly how much longer you can expect to live if you’re active—and how much exercise you need to do.

So how can you live longer? Here’s the deal, according to the research.

Meet the experts: Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School.

What did the study find?

The study, which was published recently in the British Journal of Sports Medicine, crunched data from National Health and Nutritional Examination Survey (NHANES). The researchers specifically looked at Americans aged 40 and older who wore activity monitors for at least four days during the study period.

The researchers then compared the most active participants with the least active ones, along with their life expectancy. No shocker here: People who worked out the most had the longest life expectancies.

Specifically, scientists found that people over the age of 40 could live an extra 5.3 years if they were as active as the top 25 percent of the population.

In terms of exercise, the most active group logged about 160 minutes a day of walking. The least active group, meanwhile, spent about 49 minutes a day walking—meaning they’d have to add 111 minutes to their schedules if they wanted to see the benefits.

How much activity should I do to increase my life expectancy?

It’s hard to say for sure. This particular study only looked at four days of data collected from people who wore activity monitors. Still, it found that aiming for 160 minutes of activity a day was considered the best.

What type of exercise should I do to increase my life expectancy?

In general, just staying active is important for longevity, says Ryan Glatt, CPT, senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California. And, if you’re not currently very active, you’ll likely see the biggest gains from ramping up your daily movement.

“The benefits are most significant for individuals who are inactive, as even small increases in physical activity substantially reduce the risk of non-communicable diseases and premature death,” he says.

The type of exercise doesn’t matter—as long as you’re moving. “Exercise is the closest thing we have to a miracle drug,” says Scott Kaiser, MD, a geriatrician at Providence Saint John’s Health Center in Santa Monica, California. “Even a 10-minute burst can yield great results.”

For a bonus, Kaiser recommends making your workout a “dance routine, as studies indicate that exercises that combine physical and cognitive challenges can especially improve memory and brain health.”

How else can I increase my life expectancy?

Along with being active, Kaiser suggests doing these things to increase your longevity:

• Eat a varied diet that includes plenty of green leafy vegetables, berries, and other foods rich in phytonutrients, which are helpful for brain health.
• Practice mindfulness to try to lower your daily levels of stress.
• Try to stay socially connected to others.
• Volunteer, if you can. “It turns out that volunteering, giving back, and having a strong sense of purpose in life are secret ingredients of healthy aging and are some of the most powerful ways we can improve our brain,” Kaiser says.
• Try to find creative outlets, like playing an instrument or painting.
• Focus on getting plenty of quality sleep to help your brain recharge and reset at night.

Additionally, “we know from other studies that premature mortality is related to several health behaviors—smoking, excess alcohol intake, dietary excess (obesity), and others, and physical inactivity is among these behaviors,” says Alfred Tallia, MD, professor and chair in the Department of Family Medicine and Community Health at Robert Wood Johnson Medical School. In general, people who don’t have those health behaviors tend to live longer, but longevity is personal, he says.

Still, exercising regularly can’t hurt. As a result, Tallia says the study “re-enforces the idea that more physical activity is better for folks.”