Doing this simple thing could add years to your life, research says

What if adding years to your life was as simple as taking a stroll? According to a new study, being more active could be the key to unlocking a longer, healthier life — especially for those over 40.

5 extra years, just by moving more

The study revealed that if everyone in the U.S. were as active as the top 25% of the population, individuals over 40 could add five years to their lives. The secret? Physical activity.

Researchers discovered this by using accelerometers — devices that track movement with precision — rather than relying on self-reported activity levels. The result are that the benefits of exercise are twice as strong as previously thought.

Risk of death drops by 73%

The most active quarter of the population had a whopping 73% lower risk of death than the least active group. But here’s where it gets exciting: for the least active group, even a small step (literally) makes a huge difference.

For example, just a one-hour walk could give you six additional hours of life. Think of it as trading one Netflix binge for a half-day extension on your lifespan!

The biggest gains for the least active

Lead researcher Professor Lennert Veerman highlighted the potential for the least active group: “If the least active quartile of the population over age 40 were to increase their activity level to that of the most active quartile, they might live, on average, about 11 years longer,” he said.

Here’s the best part — it’s doable. The most active group isn’t climbing mountains or running marathons. Their activity level is equivalent to just under three hours of walking per day, proving that even moderate movement can pay off big.

Low levels of physical activity could be as damaging as smoking, the researchers suggested. Just as each cigarette can shave off 11 minutes of life, inactivity has its toll. Conversely, moving more acts as a shield, helping prevent heart disease, stroke, certain cancers, and other chronic conditions.

Revolusionising health recommendations

The study’s findings indicate a need to revisit national guidelines on physical activity. Dr. Veerman emphasised how underestimated physical movement has been: “If there's something you could do to more than halve your risk of death, physical activity is enormously powerful,” he said.

He also stressed the importance of creating environments that encourage movement: walkable neighbourhoods, affordable public transport, and spaces for cycling could benefit individuals and society alike by boosting health outcomes and reducing strain on healthcare systems.

Medical boards such as the WHO and the ICMR advise adults to engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, alongside muscle-strengthening exercises twice a week. Children and teens should aim for 60 minutes of daily physical activity, including muscle and bone-strengthening activities three times a week.

Older adults are encouraged to follow similar guidelines with added focus on balance and flexibility exercises to prevent falls. The government promotes physical activity through initiatives like the Fit India Movement, though experts emphasise the need for better access to parks, sidewalks, and fitness programs to make exercise more achievable for all.

Don’t worry — you don’t need to leap into intense workouts. Even modest increases in activity can yield significant results. A short walk, an evening dance, or even taking the stairs instead of the elevator could be your ticket to a longer, healthier life.

The findings of this study have been published in the British Journal of Sports Medicine and can be accessed here.