Healthy Lifestyle: Lifestyle change risk of early death
Engaging in physical activities that elevate your heart rate and breathing consistently may lower the risk of premature death from any cause by as much as 40%, according to a comprehensive meta-analysis involving 85 studies and data from approximately 7 million individuals globally.
Regular physical activity could play an even greater role in long-term Healthy Lifestyle than was earlier believed,” noted Grégoire Mielke, a senior lecturer at the University of Queensland’s School of Public Health in Brisbane, Australia, in an email statement.
Public Health
According to Ruyi Yu, a doctoral student in public Healthy Lifestyle at the University of Brisbane, starting exercise later in life still contributes to a longer lifespan. Many times, older adults experienced even greater benefits, with a potential 10% to 15% additional decrease in health risks. She explained that this may be because older individuals are more prone to having multiple health conditions, making physical activity especially impactful for them.
Mielke highlighted that beginning physical activity at any point in adulthood can still have significant health benefits, reinforcing the idea that it’s never too late to become active and improve longevity and overall well-being.
National Jewish Health
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Healthy Lifestyle in Denver—who was not part of the study—said the results come as no surprise, given the powerful benefits of physical activity.
Exercise reduces health risks in ways that medications often can’t match. It’s remarkable,” Freeman noted.I frequently remind my patients that regular physical activity is one of the most powerful tools we have for maintaining youthfulness and vitality.
More exercise helps — to a point
Published Thursday in the British Journal of Sports Medicine, we consider the study one of the most extensive analyses to date on physical activity starting from early adulthood, according to Mielke.
What sets this research apart is its focus on studies that monitored physical activity over several time periods,” he explained. “This approach enabled us to explore long-term trends—like consistently staying active, beginning exercise later in life, or ceasing activity—and how these behaviors influence mortality risk.
Although exercise recommendations vary across countries, the meta-analysis followed the World Health Organization’s guidelines. Healthy Lifestyle These suggest engaging in 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity each week—or a mix of both.
Early Death
According to the Mayo Clinic, vigorous exercises like jogging or fast-paced walking significantly raise your heart rate Daily Healthy Lifestyle routinend typically cause sweating within a few minutes.
Consistent aerobic activity showed the greatest positive impact on heart health, targeting cardiovascular disease—the leading cause of death globally. The study revealed that individuals who were most physically active had approximately a 40% lower risk of dying from heart-related conditions compared to those with minimal or no exercise. Their likelihood of dying from cancer decreased by approximately 25%.
Yu explained that the most significant increase in life expectancy was observed among individuals who engaged in moderate physical activity for at least 300 minutes per week. “Exceeding that amount didn’t appear to offer substantial additional benefits for living longer,” she noted.
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Premature Death
Still, the study found that even those who had been inactive experienced health improvements once they began exercising regularly, including a 22% reduction in the risk of premature death.
The study also found that individuals who took part in more recreational physical activity experienced a 27% reduction in the Healthy Lifestyle risk of early death.
Those who discontinued their exercise routines seemed to lose the longevity benefits, showing mortality risks similar to those who had never been active.
This finding is noteworthy, as it prompts the question: do the positive effects of previous physical activity persist after someone becomes inactive?
Healthy Lifestyle said Yu. Additional studies are definitely required to investigate this further.
Becoming active is the key
Although following formal exercise recommendations is beneficial, it’s not the only way to improve health, Mielke noted.
He explained that individuals who stayed at least somewhat active—even if they didn’t reach the suggested levels—still had a reduced risk of early death compared to those who were completely inactive. “We urge people to stay active in any way that suits them,” he said. Healthy Lifestyle The most important thing is to stay active and choose exercises that you find enjoyable.
Freeman advised that anyone new to exercise should begin gradually and consult a doctor beforehand. The aim, he said, is to eventually work up to walking briskly for a minimum of 30 minutes each day.
He added, “If you’re walking with a friend, spouse, or partner, a good sign you’re working hard enough is if they can talk to you, but you’re too out of breath to respond easily. It’s a great way to strengthen both your health and your relationship.
To enhance your workout, adding a resistance can be very effective, Freeman suggested.
“When I recommend activities like walking, biking, swimming, or jogging, I often encourage people to include resistance training,” he explained.
For example, they can carry hand weights, wear a weighted backpack, increase the bike’s resistance or ride uphill, or use swim fins to create more resistance in the water. The goal is to blend cardiovascular exercise with strength training for greater overall benefits.”
