What is the relationship between physical activity and lifespan?
That exercise has a positive effect on your health is well known. What many people don't know is how deeply the effect of exercise penetrates the body. Research shows that people who exercise regularly have up to 30 to 35 percent less chance of premature death than people who are mostly sedentary.¹
Exercise not only affects how fit you feel but also how long you live. What exactly happens in your body when you are active, and how does exercise contribute to a longer and more vital life?
In this article, we take you through the science behind physical activity and lifespan. You will discover how exercise affects your health and why even small changes in your daily routine can make a big difference.
The numbers behind Longevity: how many years do you really gain?
Exercise is one of the most powerful predictors of a long and vital life. Several large studies show that staying active can significantly extend your life expectancy.
According to research published in the European Journal of Preventive Cardiology regular physical activity can extend your lifespan by half to almost seven years, depending on the frequency and intensity of the effort. Especially moderate to intensive forms of exercise, such as walking, cycling, or swimming, proved to be the most effective.²
A study by Zaccardi and colleagues confirms this: both the amount and intensity of exercise are associated with a longer lifespan. Walking briskly for ten minutes daily extends life expectancy by an average of 0.9 years for women and 1.4 years for men.³
The message is clear: exercise pays off. From a daily walk to an intensive workout, every step contributes to a healthier and longer life.
Why does exercise extend life?
Regular exercise is a powerful way to age healthily. It affects almost every system in the body: from heart and muscles to the immune system and rejuvenating the cells.
A healthy heart and stable metabolism
Linkheart and blood vessels smoothly. According to research published in the National Library of Medicine regular physical activity significantly reduces the risk of cardiovascular diseases and metabolic disorders.⁵
This is because exercise:
- Linkinsulin sensitivity improves
- reduces fat storage in the blood
- reduces bad cholesterol (LDL) and increases good cholesterol (HDL)
Exercise as a natural anti-inflammatory
Linkinflammations inhibit.
A study by Gleeson and colleagues, published in Nature Reviews Immunology, shows that these substances strengthen the immune system. Active people recover faster from infections and remain resilient longer.⁶
According to research in Frontiers in Immunology, regular exercise also helps reduce low-grade inflammation, better known as inflammaging. This is the term for underlying inflammations that contribute to aging over the years. ⁷
Strong muscles and bones
Exercise not only keeps your heart healthy but also keeps your muscles and bones strong. According to research published in Journal of Clinical Densitometry stimulates regular physical activity the production of new bone tissue and helps to maintain muscle mass. This reduces the risk of bone loss (osteoporosis) and loss of muscle strength, also known as sarcopenia. ⁸
A meta-analysis by Wolf and colleagues from the National Library of Medicine shows that activities such as walking, strength training, and stair climbing improve bone density and contribute to a stronger musculoskeletal system ⁹.
Lung function and fitness: a higher VO₂max
Linklung function is one of the strongest predictors of a long life. Research in JAMA Network shows that people with a higher VO₂max have a lower risk of premature death. VO₂max is the maximum capacity of the body to absorb and use oxygen during exertion.¹⁰
A study published in the National Library of Medicine also confirmed this link: men and women with better fitness lived longer, regardless of their age or weight. A few extra minutes of exercise per day can increase lung capacity, improve oxygen uptake, and boost energy levels. ¹¹
Telomeres and cellular aging: staying young from the inside out
Movement affects not only the organs but also the smallest building blocks of your body: the cells. Every time a cell divides, the telomeres, the protective caps at the end of your DNA, become slightly shorter. This process is associated with aging. According to research by Krauss and colleagues, people who exercise regularly have longer telomeres than those with a sedentary lifestyle, indicating slower cellular aging. ¹²
How much and how intense?
Movement is healthy, but how much do you actually need to really benefit from it? The World Health Organization (WHO) advises adults (18-64 years) to engage in at least 150 to 300 minutes of moderately intense activity or 75 to 150 minutes of intensive exercise weekly, combined with strength training twice a week. ¹³
A study by the American Medical Association (AMA) shows that 75 to 150 minutes of intensive exertion provides almost the maximum effect: active people have a 35 to 42 percent lower risk of premature death than people who move little.¹⁴
- Moderate exertion means you can still talk, such as walking or leisurely cycling.
- Intensive exertion makes talking difficult, such as running or brisk cycling.
Movement doesn't have to be intense to be effective. Walking or gardening are excellent ways to stay active without overloading the body. The key to success lies in consistency.
Types of activity and their contribution to Longevity
There is no one perfect way of moving. The secret lies in variation. We have listed the three most important forms of movement for you.
- Aerobic training: such as walking, swimming, or cycling, improves your endurance, strengthens the heart, and helps the body use oxygen more efficiently.
- Strength training: such as fitness or crossfit, keep your muscles strong, prevent bone demineralization, and support your body's metabolism.
- Balance and flexibility exercises: such as yoga or pilates, reduce the risk of injuries, keep your joints and muscles flexible, and additionally help your body recover from exertion.
By combining these forms of movement, you work on a body that not only lasts longer but also remains vital and energetic.
Sedentary behavior: the underestimated risk
Sedentary behavior means sitting too much and moving too little during the day. It seems harmless, but prolonged sitting is one of the most underestimated health risks. Research published in the British Journal of General Practice shows that people who sit for more than eight hours a day have an increased risk of premature death, even if they exercise regularly. ¹⁵
The key lies in small, consistent movements spread throughout the day, such as:
- Stand up every half hour
- Walk for a few minutes or do a short stretch
- Take the stairs instead of the elevator
- Occasionally plan a walking meeting with colleagues
Practical strategies: from intention to action
Many people cite lack of time, motivation, or fear of injury as reasons not to exercise. The solution lies in small steps. Start with short exercise moments of five to ten minutes. Schedule fixed times in your agenda and find a workout buddy or coach to stay motivated.
A simple exercise program
To give you an idea of what an exercise schedule might look like, we have created an example based on the guidelines of the World Health Organization (WHO). Use this schedule as inspiration to create your own routine.
- Week 1 to 4: three times 30 minutes of walking or gentle jogging, plus two times 20 minutes of light strength training.
- Week 5 to 8: add short interval moments, for example, four times two minutes of running with two minutes of rest.
- After eight weeks: aim for 150 to 300 minutes of exercise per week, supplemented with two to three strength training sessions.
Longevity supplements
Exercise forms the basis for a vital body, but your cells also need support to function well. NMN (nicotinamide mononucleotide) helps with the natural production of NAD+, a substance important for energy production and recovery.
Those who live actively can help their cells use energy more efficiently and recover faster with the right supplements.
At Enduravita, you will find high-quality Longevity supplements, including NMN, that support your body from within for a healthy and energetic life.
