The human desire to live longer is embedded in our history, from the quest for the Holy Grail to modern-day Silicon Valley citizens paying thousands for blood transfusions. However, research has shown that a science-backed way to live longer can be found in exercise. Unlike expensive potions or dangerous quests, exercise has been proven to provide life-enhancing benefits. For example, walking just under 4,000 steps a day drastically reduces the risk of mortality, and cardiovascular exercise can also reduce the risk of early death from heart disease, cancer, and other causes. Even one-minute bursts of activity can cut mortality risk by 40 percent.
Research has given insights into which workouts offer the most benefits for longevity. Two large studies published in the past few years indicate that racquet sports, such as tennis and badminton, and running are associated with the greatest lifespan gains. These activities challenge the whole body to be more efficient and coordinated, leading to a longer life. Integration of cardiovascular exercise and strength training can also help lower blood pressure and boost lean muscle mass.
Furthermore, engaging in activities like racquet sports, with the added benefits of social interaction, can result in more profound impacts on longevity. Healthy social contact is a key part of long-living societies, and its importance in extending lifespan has been well documented. However, engaging in activities at too high an intensity for longer periods may lead to cumulative changes and stress in the body. It’s about finding the right balance.
The principal trend indicates that activities combining multiple physical and mental dimensions at moderate levels have a larger impact on health and fitness. It is beneficial to have a base level of fitness before engaging in activities like racquet sports and running. However, any activity, even walking, has important mind-body benefits, and consistently engaging in any physical activity will help you live a longer, healthier life.
