Getting fit in middle age boosts your chances of a longer life

A 2019 study published in the BMJ suggests that becoming more active during middle and older age is linked with a lower risk of death, regardless of past activity levels or existing health conditions¹.

It shows that keeping up with the NHS's recommended minimum of 150 minutes per week of moderate physical activity, could prevent up to almost half of deaths associated with inactivity.

Researchers from the University of Cambridge analysed how long-term changes in physical activity are associated with dying of heart disease and certain cancers.

They used data from over 14,000 men and women aged 40-79, who were recruited between 1993-1997. Participants were assessed at the start of the study and then a further three times over an average of 7.6 years up to 2004. The rate of death was then assessed up to 2016.

Physical activity markers included activity at work - for example, seated office work, standing work, physical and heavy manual work - and leisure-time activity, such as cycling, sports, and recreational activities.

The benefits were greatest for those with already high levels of physical activity who became even more active over time, with a 42% lower risk of early death.

Co-author of the study Dr Soren Brage said that boosting your exercise levels is like saving for the future.

Brage has advised, however, that if you're in your early 20s you shouldn't wait until you're older to start exercising. It's something you should be doing now.

The study researchers suggest that though some degree of decline in older age is inevitable, starting exercise in early life can significantly slow it down in later years¹.

Further reading

1. Mok, et al: Physical activity trajectories and mortality: population based cohort study.