Add 11 years to your life? Science says it’s as simple as a daily walk

For individuals, the message is clear: it’s never too late to start moving more, and even small increases in physical activity can have substantial benefits. The greatest gains come from getting off the couch and taking those first steps toward a more active lifestyle. Whether it’s taking the stairs instead of the elevator, parking farther from your destination, or taking a short walk during lunch breaks, every bit of movement counts toward a longer, healthier life.

As we face declining smoking rates and other traditional health challenges, physical inactivity has emerged as one of the most significant threats to public health. The good news is that, unlike many health risks, this one comes with a simple, accessible, and free solution: walking. No special equipment, expensive gym memberships, or intense training regimens are required — just a pair of comfortable shoes and the willingness to take that first step.

Paper Summary

Methodology

The researchers used data from Americans aged 40 and older who participated in the National Health and Nutritional Examination Survey between 2003 and 2006. Participants wore hip-mounted accelerometers (similar to modern fitness trackers) for at least 4 days, with each day having at least 10 hours of wear time between 6:00 AM and midnight.

These devices measured all movement throughout the day, producing “counts” that reflect the intensity and duration of physical activity. The researchers divided the population into four groups based on their activity levels and used life-table modeling to calculate how different activity levels would affect life expectancy. They converted the accelerometer data into equivalent minutes of walking at 3 miles per hour to make the findings more relatable to the general public.

Key Results

The study found that if all Americans over 40 had the same activity level as the most active 25% of the population, average life expectancy would increase by 5.3 years. For individuals in the least active quarter of the population, increasing their activity to match the most active group could add up to 11 years to their life expectancy.

The researchers found that one hour of walking could add 6.3 hours of life for the least active group, about 3 hours of life for those in the middle activity groups, and about 1 hour of life for those already fairly active. These benefits showed a “diminishing returns” pattern, with the greatest gains seen among the least active individuals.

Study Limitations

The activity measurements were taken during a single week at one point in time, which doesn’t account for seasonal variations or changes in activity levels over people’s lifetimes. The accelerometers used in the study only captured about 20-30% of the variation in physical activity energy expenditure, meaning they might have missed some types of movement.

The study also assumed that the relationship between physical activity and mortality found in previous research applies uniformly to the current U.S. population. Additionally, while the researchers adjusted for various factors that might influence the results, there could still be some unmeasured factors affecting the relationship between physical activity and longevity.

Discussion & Takeaways

The study suggests that physical activity has a much stronger relationship with longevity than previously thought, potentially rivaling or exceeding the health impacts of smoking and high blood pressure. The findings indicate that even small increases in physical activity, especially among the least active individuals, can yield substantial benefits for life expectancy.

The researchers emphasize the need for system-wide approaches to increasing physical activity, including urban planning that promotes walking and cycling, the creation of more green spaces, and initiatives to address socioeconomic disparities in physical activity levels. The study also suggests that current global estimates of disease burden attributable to physical inactivity may be significantly underestimated.

Funding & Disclosures

The research team included scientists from multiple institutions, including Griffith University in Australia, Aarhus University in Denmark, and various institutions in New South Wales, Australia. The authors declared no competing interests.

While specific funding information wasn’t provided in the paper, the research was inspired by a study examining the economic value of health benefits from walking and cycling in New South Wales, Australia. The research team was gender-balanced and included junior, mid-career, and senior researchers from different countries and a marginalized community.