While genetics may set a limit on lifespan, our lifestyle itself determines how close we get to it. A Harvard study underscores this, revealing that physical exercise has a massive impact not just on quality, but also on length of life.
Originally published in 1986, the Harvard Alumni Study has been a cornerstone in exercise science, indicating that three hours can be added to life for every hour exercised. While an exciting prospect, it’s also important to have a nuanced perspective, as actual gains can vary based on numerous factors, including the type and intensity of the exercise, individual health status, and perhaps an even more important factor—consistency.
Sporadic bouts of intense exercise will always yield inconsistent results. However, if exercise is continued in a systematic and structured way, the body will undergo powerful and positive changes in the long term. The idea is that consistent physical activity is a cornerstone of good health.
More Than Recommended?
Researchers recently looked at the health records of over 100,000 people for three decades to see if exercising more than the recommended amount would make a difference in how long people lived.
According to the study, it does! Those who followed the minimum guidelines for moderate or vigorous long-term leisure physical activity lowered their risk of dying from any cause by as much as 21%.
But surprisingly, people who exercised even more than recommended did much better. A study in the American Heart Association journal Circulation showed that adults who exercised two to four times the minimum might lower their mortality risk by as much as 31%. The 10% extra lifespan increase (above the initial 21%) was attributed to 2.5-5 hours a week of vigorous physical activity or 5-10 hours of moderate physical activity.
While research suggests increased exercise benefits us more, it's essential to remember that overall health is a complex interplay of factors. Diet, sleep, and stress management among many elements also play crucial roles. I’ve always found that a consistent, moderate exercise approach is key throughout life, while excessive workouts may not be practical or necessary, especially as we age.
Preventative Effects
If we’re going to talk about increasing lifespan, we also have to mention the preventative effects of regular physical activity. Here are some key statistics on certain conditions:
Cardiovascular Disease: a 30-40% reduction.
Type 2 Diabetes: risk reduction is approximately 30-50%.
Obesity: a risk reduction of about 30-40%.
Certain Cancers:
Breast Cancer: a 20-25% reduction.
Colon Cancer: a lowered risk of around 25-30%.
Osteoporosis: risk is reduced by approximately 30%.
Mental Health: the risk of depression/anxiety is reduced by about 20-30%.
Alzheimer’s Disease and Other Dementias: cognitive decline and dementia risk are reduced by 30-40%.
Hypertension: lower blood pressure and reduced incidence of hypertension by up to 30%.
Muscular and Skeletal Disorders: the incidence of arthritis and lower back pain is reduced by approximately 20-30%.
These percentages can vary depending on the type and intensity of exercise, individual health profiles, and lifestyle choices. But along with fewer diseases, the relative risk of death is approximately 20% to 35% lower in physically active and fit persons compared to inactive and unfit people. [1, 2].
Amidst the myriad of health advice and habits contributing to a long and fulfilling life, one truth emerges unchallenged: the unparalleled power of physical activity. It's about extending your lifespan to its potential; as well as enriching every moment with vitality and vigor.
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