Move NOW to Live Longer
The #1 Habit Proven to Add Years to Your Life.
Performance & Vitality Optimization Podcast
It’s time to prioritize movement as a fundamental health care objective. Physicians, educators, and public leaders at every level must step up and lead by example.
The call to action is simple: MOVE NOW. Let’s explore the latest scientific data.
Researchers used accelerometer data to measure total physical activity in a recently published paper. This is a more accurate way to evaluate exercise compared to having research subjects record their activity levels in a daily log. Total activity levels from a meta-analysis of prospective studies were then plotted against the risk of dying. (See chart above)
Here are two of the primary conclusions of the investigation:
Here are more conclusions from this important paper to consider:
“Higher levels of physical activity reduce the risk of death regardless of intensity or age.”
“Adverse health outcomes due to low physical activity rival and may exceed the risk of death seen in hypertension and smoking.”
The paper also outlined how going from lower levels of activity to higher levels of activity increased life expectancy by years. Here is a chart of the results:
The researchers divided levels of exercise into quartiles. This simple means they divided the exercise levels into four equal parts. The lowest quartile would be those people that exercised in the bottom 25% of total amount compared to the highest quartile which would be those people that exercised above the 75% level.
Going from the lowest quartile (< 25%) to the highest quartile (> 75%) resulted in 10.9 more years of life expectancy for people aged 40. This information should hopefully motivate the couch potatoes out there to get moving.
Vitality Explorer Analysis and Recommendations
This exceptional study provides compelling accelerometer-based evidence that movement increases longevity. Unfortunately, we often overlook the power of movement as a cornerstone for addressing both physical and mental health challenges.
You don’t need expensive equipment or a complex plan to get started. Here are some easy, cost-free ways to incorporate movement into your daily routine:
Take calls on your feet: Walk around your office while on a phone call.
Lunchtime strolls: Dedicate 15 minutes during lunch to walk outdoors, if possible.
Desk exercises: Perform sit-to-stand repetitions—simply rise from your chair and sit back down. Aim for 5-10 reps, three times a day.
Schedule movement: Set aside time each week for exercise, whether at the gym, outdoors, or with friends.
Leaders in medicine, education, and government bear a responsibility to model these habits for others. Physical inactivity is a silent epidemic, and it must be treated with the same urgency as any disease. Our national policies should reflect this priority, advocating for movement as a critical investment in our collective health.
The returns on this investment are extraordinary—enhancing not only our current well-being but also our long-term vitality. Let’s make movement a non-negotiable part of life. The time to act is now.
Please leave your comments below and also share this post with someone today to enhance their vitality.
Performance & Vitality Optimization Podcast
References:
Physical activity and life expectancy: a life- table analysis. Veerman et al 2024. doi:10.1136/ bjsports-2024-108125