More and more, research is proving that living healthy into your 90s and beyond is not only possible, but it’s often far more in your control than you might think.

In fact, studies have shown that doing something as simple as eating an optimal diet (one with more legumes, whole grains and nuts and less red and processed meat) can add six to seven years to your life.

And if you think that’s amazing, hold onto your hat…

While we’ve always known that exercise can boost longevity, new research has shown that its benefits are twice as strong as previous estimates and staying active could extend your life by as much as 11 years.

Here are the details…

Physical activity lengthens life

Previous studies have traditionally relied on survey responses to estimate the longevity benefits of exercise. However, research from Griffith University went a step further, asking participants to wear an accelerometer to more accurately measure daily activity levels.

And the results revealed that when it comes to staying active, the benefits can really stack up.

The researchers found that the most active people had an incredible 73% lower risk of death than their least active counterparts. 

For those in the least active quartile, a single one-hour walk was associated with around six additional hours of life. But, according to lead researcher Professor Lennert Veerman, the least-active cohort had the greatest potential for health gains.  

“If you’re already very active or in that top quartile, an extra hour’s walk may not make much difference as you’ve, in a sense, already ‘maxed out’ your benefit,” he said.   

“If the least active quartile of the population over age 40 were to increase their activity level to that of the most active quartile, however, they might live, on average, about 11 years longer.”

How much exercise would you need to ramp up to?

“It can be any type of exercise, but would roughly be the equivalent of just under three hours of walking per day.

 “If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful.”

A few hours of walking

Most people don’t realize that all the walking you do in a day counts toward your total. That includes moving about your house a bit, doing housework or going up and down the stairs.

But to be honest, 3 hours of walking is a lot. That equates to between 18,000 and 30,000 steps, depending on walking pace.

And, realistically, most of us have a hard enough time meeting the recommended 10,000 steps a day. But it's worth it, here's why...

Exercise supports cellular energy, particularly in mitochondria, which power every cell in the body. The decline in mitochondrial function with age is strongly linked to the aging process. That’s why some researchers suggest that maintaining and supporting mitochondria could contribute to a longer lifespan.

Studies have found that high-intensity interval training in aerobic exercises, such as biking and walking, causes cells to make more proteins to support their energy-producing mitochondria.

And the more mitochondria we have, the more energy the body has for the repair and maintenance required for a long, healthy life.

Sources:

Simple secret to living a longer life – EurekAlert!

How exercise -- interval training in particular -- helps your mitochondria stave off old age – Science Daily