Stay Active, Live Longer: Why Exercise Matters at Every Age

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Need motivation to stay active in your golden years? Accumulating evidence suggests that about 22 minutes of moderate-intensity exercise per day (150 mins/week) can significantly increase your odds of living a longer, healthier life—especially if you stay active after turning 60.

A new megacohort analysis (Martinez-Gomez et al., 2024) pooled data from over 2 million adults aged 20 to 97 from four countries and found that staying physically active across a lifespan adds years to people's lives.

Compared to older adults who weren't physically active, the life-extending benefits of exercise appear to spike after age 60 (when many people become less active) and were strongly correlated with overall well-being and longevity through age 97.

Notably, all-cause mortality risk reduction associated with meeting the universal physical activity guidelines increases as we get older. These guidelines involve doing at least 150 minutes of cardio per week along with full-body weightlifting workouts at least twice weekly.

Exercise's Benefits Multiply After Age 60

Martinez-Gomez et al. found that while younger adults benefit from staying active, older adults—those 60 and up—see even more substantial risk reductions related to all-cause mortality, especially if they go above and beyond the recommended "dose" of weekly exercise.

In an accompanying invited commentary, John Jakicic from the University of Kansas Medical Center's Division of Physical Activity and Weight Management writes that the latest findings from Martinez-Gomez et al. support the hypothesis that:

"All movement, regardless of the duration of a bout of activity, is beneficial, suggesting that every minute one is active can contribute to improved health [...] The findings from this large international sample provide strong support for physical activity across all ages of the lifespan, and the benefits of physical activity appear to be sustained and may be enhanced with aging."

Why does age enhance exercise's benefits? As the study's authors explain, "Physical activity is instrumental in slowing the progression of functional impairments and frailty, which are critical factors associated with unhealthy aging and increased mortality risk."

First author David Martinez-Gomez and colleagues identify at least four specific reasons that staying physically active as we get older promotes longevity:

• Keeps Your Heart Healthy: Staying active helps protect against heart disease and keeps your circulatory system running smoothly.
• Slows Aging Processes: Exercise fights common signs of aging by keeping your body's cells healthier and slowing down age-related degeneration.
• Reduces Fall Risk: Sitting too much diminishes our innate sense of balance over time and increases the risk of falling; staying active has the opposite effect.
• Builds Stronger Bones: Regular movement strengthens bones and promotes mobility, which helps us maintain independence as we age.

Whether you're 25 or 75, it’s never too early—or too late—to start moving more. Younger adults who exercise regularly lay the foundation for better physical and cognitive function in later life. Hardwired habit formation in adolescence, early adulthood, and midlife can lead to a smoother transition into your golden years—if exercise gets baked into your daily routine early on.

SuperAgers Provide Valuable Longevity Clues

While the latest (2024) meta-analysis cannot confirm causation, the overwhelming consistency of findings across diverse populations strongly supports the role of physical activity in promoting longevity and well-being.

For example, another 2024 study on the dynamics of healthy aging among SuperAgers acknowledges the complexity of longevity but also suggests that staying active is a fundamental aspect of these individuals' perpetual youthfulness.

Throughout their 80s and often until they're centenarians, SuperAgers maintain extraordinary cognition and biomarkers of people decades younger. While many SuperAgers engage in regular physical activity, for some people in this cohort, their age-defying youthfulness may also stem from genetics or other unmeasurable factors.

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Overall, the recent SuperAgers study complements the megacohort analysis by highlighting how sustained physical activity may contribute to exceptional longevity. However, it also acknowledges that other factors like genetics likely play a role in their "super aging" and cognitive resilience.

Physical activity isn't a stand-alone elixir or guarantee that you'll live a long life. Nevertheless, it remains one of the most effective strategies for improving health and longevity that's in your locus of control.

Actionable Advice

Many people face barriers to staying active—whether it's a busy schedule, aches and pains, or a lack of motivation. The good news is that exercise doesn't have to be ridiculously time-consuming or strenuous to make a difference. Small doses of physical activity at an easy level of exertion can pay big dividends.

If you're ready to reap the benefits of exercise, start small and gradually build from there. Begin with a 10-minute walk each day. Then, slowly increase your "dosage" (time/intensity/frequency) over weeks and months.

Fun activities like playing pickleball, along with hobbies like gardening or dancing to your favorite self-selected music could add years to your life. Remember, every bit of movement increases your odds of living a longer, healthier life.

Finding a variety of activities you enjoy increases your odds of sticking with it. Try yoga for flexibility and stress relief, swimming for low-impact cardio, or Tai Chi for a mix of fluid motion and relaxation. If mobility is an issue, seated exercises or short ambles can still provide significant benefits.

Staying Active Has Lifelong Benefits

The latest (2024) research suggests that exercise's benefits grow exponentially with age. Investing time and energy into daily activity from a younger age can lead to bigger rewards later in life. But it's never too late—or too early—to harness physical activity's longevity-boosting power.

Engaging in physical activity most days of the week is one of the best investments you can make in your health and longevity, regardless of your age. While exercise's short-term benefits are often more evident in younger individuals, the long-term rewards become increasingly significant as we age. Staying active across a lifespan is a non-negotiable in terms of maintaining your quality of life and vitality at every age.