Regular exercise is often touted as a key to a longer, healthier life. But what do the numbers actually say about its impact on life expectancy? Let’s dive into the statistics and explore how physical activity reduces the risks of heart disease, diabetes, and mental health issues, comparing active versus sedentary lifestyles.

1. Reducing the Risk of Heart Disease

Heart disease is a leading cause of death worldwide, but regular physical activity can significantly reduce the risk. According to the National Heart, Lung, and Blood Institute (NHLBI), engaging in moderate to vigorous physical activity

• Strengthens the heart muscle;
• Improves lung function;
• Lowers the risk of coronary heart disease.

Studies have shown that physically active individuals have a 27% reduction in the relative risk of cardiovascular mortality compared to their sedentary counterparts. Additionally, regular exercise helps control risk factors such as high blood pressure, high cholesterol, and obesity, further reducing the likelihood of heart disease.

2. Lowering the Risk of Diabetes

Diabetes, particularly type 2 diabetes, is another major health concern that can be mitigated through regular exercise. The American Diabetes Association highlights that physical activity improves blood glucose control, reduces cardiovascular risk factors, and contributes to weight loss. Engaging in moderate to vigorous intensity physical activity during leisure time has been associated with a significantly lower risk of developing type 2 diabetes. In fact, individuals who maintain an active lifestyle are less likely to develop diabetes compared to those with a sedentary lifestyle.

3. Enhancing Mental Health

Physical activity is not only beneficial for physical health but also for mental well-being. Regular exercise has been linked to a reduced risk of mental health issues such as

• Depression;
• Anxiety;
• Cognitive decline.

A study presented at the American Academy of Neurology found that moderate to vigorous physical activity reduces the risk of dementia, stroke, anxiety, depression, and sleep disorders by 14% to 40%5. Conversely, a sedentary lifestyle increases the risk of these conditions by 5% to 54%. The World Health Organization (WHO) also emphasizes that physical activity enhances brain health and overall well-being.

4. Comparing Active vs. Sedentary Lifestyles

The benefits of an active lifestyle are clear when compared to a sedentary one. Individuals who engage in regular physical activity have a lower risk of chronic diseases, improved mental health, and a longer life expectancy. For example, a study by the National Institutes of Health (NIH) found that leisure-time physical activity can extend life expectancy by as much as 4.5 years. In contrast, sedentary individuals face higher risks of heart disease, diabetes, and mental health issues, leading to a shorter life expectancy.

The benefits of an active lifestyle are clear when compared to a sedentary one. Here are some key statistics and findings that highlight the connection between physical activity and life expectancy.

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Life-Table Analysis

A study published in the British Journal of Sports Medicine found that higher levels of physical activity can significantly increase life expectancy. If all individuals were as active as the top 25% of the population, Americans over the age of 40 could live an extra 5.3 years on average.

NIH Study

Research by the National Institutes of Health (NIH) found that leisure-time physical activity can extend life expectancy by as much as 4.5 years. The study highlighted that even relatively low levels of physical activity are associated with longer life expectancy, regardless of body weight.

Walking and Longevity

Another study revealed that modest physical activity, such as walking, can boost longevity for everyone, especially the least active individuals. The study emphasized that increasing physical activity levels can provide significant life expectancy gains, comparable to the benefits of quitting smoking.

Every move counts

An infographic presents the latest WHO guidelines on physical activity and sedentary behaviour for all age groups. These guidelines result from a rigorous process of scientific review and expert consultation. Work on the next edition is already in progress, with publication expected in 2030.

The numbers speak for themselves: regular exercise is a powerful tool for enhancing life expectancy and reducing the risks of heart disease, diabetes, and mental health issues. By adopting an active lifestyle, individuals can enjoy a longer, healthier, and more fulfilling life.