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Walking just over two and a half hours daily could significantly cut the risks of chronic diseases and boost life expectancy, according to a new study.
A new modeling study published today (November 14) in the British Journal of Sports Medicine reveals that increasing physical activity, particularly walking, could add years to life expectancy, with the most substantial benefits for those currently least active.
Longevity Benefits of Physical Activity
If every American over age 40 were to match the activity levels of the most physically active 25% of the population, they could potentially live an additional five years. But for those in the least active group, increasing activity to match the most active could add nearly 11 years to life expectancy.
The study highlights the well-established link between low levels of physical activity and increased risk of chronic diseases, including heart disease, stroke, and diabetes. Yet, it also uncovers new insights about the specific impact of daily physical activity on lifespan, particularly within groups like Americans aged 40 and over.
Research Methodology and Activity Tracking
Researchers developed a predictive model that estimates how varying levels of increased physical activity could influence life expectancy. To create this model, they utilized physical activity risk estimates from data gathered by activity trackers in the 2003–2006 National Health and Nutritional Examination Survey, combined with 2019 U.S. Census population data and 2017 death records from the National Center for Health Statistics.
The model found that the most active 25% of Americans over 40 engage in an average of 160 minutes of moderate-paced walking daily—about 4.8 kilometers (3 miles) per hour.
Detailed Findings on Activity Levels and Lifespan
The study estimates that if all individuals over the age of 40 in the U.S. were to walk at this level—160 minutes a day—their life expectancy at birth could increase from 78.6 years to nearly 84 years, adding over five years to their lives.
For those in the least active quartile, matching the walking levels of the most active 25% would mean adding an additional 111 minutes of walking each day. While this would require a greater commitment, it could result in an impressive increase of nearly 11 extra years of life expectancy.
Potential Health Gains From Increased Physical Activity
The health benefits of walking are most significant for those who are least active. For this group, each extra hour of walking could add 376 minutes (about six hours) to their life expectancy. As activity levels increase, the additional life expectancy per hour of walking decreases, but even moderately active individuals could gain an extra 169 minutes (nearly 3 hours) for every additional hour walked.
Although this study is observational and cannot establish a direct cause-and-effect relationship, the findings suggest that increasing physical activity at a population level could yield substantial public health benefits. The researchers caution that their predictive model may have limitations and could either underestimate or overestimate the actual benefits of physical activity.
Public Health Implications
Despite these limitations, the study underscores the importance of promoting physical activity as a means of extending life expectancy and reducing the burden of chronic diseases. The researchers advocate for greater investment in creating environments that support active lifestyles, such as developing walkable neighborhoods, enhancing public transport options, and building green spaces.
“Physical activity provides substantially larger health benefits than previously thought, especially for those in the lowest activity quartile,” the study authors concluded. “An hour’s walk could add an impressive six hours to life for the least active.”
However, the researchers acknowledge that increasing physical activity across the population will require a multifaceted approach, including infrastructure improvements and public policy changes.
“Creating environments that facilitate walking and active transport is key,” they note, emphasizing that the largest potential gains in life expectancy are linked to making physical activity easier and more accessible for everyone.
Takeaway
The findings from this study provide strong evidence that even modest increases in daily physical activity, such as walking more each day, could dramatically boost life expectancy. While infrastructure changes and public health initiatives will be needed to achieve these gains on a broad scale, individuals can begin to reap the benefits today by prioritizing regular physical activity, with walking being one of the simplest and most accessible forms of exercise.
Source: Physical activity and life expectancy: a life-table analysis – British Journal of Sports Medicine, November 14, 2024. DOI: 10.1136/bjsports-2024-108125.
