Physical activity is an essential part of maintaining a healthy lifestyle. It helps to strengthen bones and muscles, improve mental health, and reduce the risk of chronic diseases such as heart disease and diabetes.

But how much physical activity is enough? How does it affect life expectancy? In this article, we will explore the relationship between physical activity and life expectancy and determine how much physical activity is necessary for a healthy life.

What is Physical Activity?

Physical activity refers to any movement of the body that requires energy expenditure. This can include walking, cycling, running, swimming, or any other form of exercise.

The intensity and duration of physical activity can vary depending on the individual’s goals and abilities. It is recommended that adults engage in at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity aerobic activity.

How Does Physical Activity Affect Life Expectancy?

Studies have shown that physical activity can increase life expectancy and improve quality of life. Regular physical activity helps to reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.

It also helps to maintain a healthy weight, which can reduce the risk of obesity and related conditions. Physical activity has been shown to improve mental health, reduce stress, and improve cognitive function in older adults.

A study published in The Lancet in 2012 found that physical inactivity is responsible for approximately 9% of premature deaths worldwide.

The study estimated that if all adults were to engage in at least 30 minutes of moderate-intensity physical activity, 1.3 million premature deaths could be prevented annually. Another study published in the Journal of the American Medical Association found that individuals who engaged in regular physical activity had a 30% lower risk of premature death compared to those who were physically inactive.

How Much Physical Activity is Enough?

As mentioned earlier in this article, it is recommended that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Additionally, it is recommended that adults engage in muscle-strengthening activities at least two days per week. These activities can include weight lifting, resistance band exercises, or bodyweight exercises such as push-ups or squats.

It’s important to note that physical activity recommendations vary depending on an individual’s age, health status, and fitness level.

Older adults and individuals with chronic conditions may benefit from lower-intensity physical activity or exercise modifications. It’s important to consult with a healthcare provider before starting a new exercise program.

The Importance of Other Healthy Habits

While physical activity is an essential part of a healthy lifestyle, it is not the only factor that affects life expectancy.

Other healthy habits, such as maintaining a balanced diet, getting enough sleep, avoiding tobacco products, and limiting alcohol consumption also play a role in improving overall health and increasing life expectancy.

The Bottom Line

Physical activity is an essential part of maintaining overall health and increasing life expectancy.

Engaging in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with muscle-strengthening activities, can help reduce the risk of chronic diseases and improve quality of life. However, maintaining other healthy habits such as a balanced diet, adequate sleep, and avoiding tobacco and excessive alcohol consumption is also important.

Consult with a healthcare provider before starting a new exercise program to ensure it is safe and appropriate for your individual needs and abilities.