While we can’t choose exactly how long we live, we can positively influence our longevity. As Dr. Gregory Duhon, MD, emphasizes, it’s well-established that individuals who maintain a healthy lifestyle—including proper nutrition, regular exercise, and adequate sleep—are more likely to live longer.
According to guidelines outlined in a 2018 study, adults should engage in 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous exercise (or a combination of both) each week. A subsequent study expanded on these guidelines, suggesting that individuals who exercised two to four times more than the recommended amount had a significantly lower risk of dying from cardiovascular disease. This underscores the critical role of exercise in enhancing our chances of living a longer life.
How Impactful Is Exercise on Longevity?
A 2022 study published in the Circulation journal found that the greatest benefits were observed in individuals who exercised between 300 and 599 minutes per week. These individuals experienced a 26% to 31% reduction in all-cause mortality and a 28% to 38% lower risk of dying from cardiovascular disease.
What’s particularly noteworthy, according to Dr. Gregory Duhon, MD, is that the type of exercise didn’t significantly affect the benefits. Whether participants engaged in vigorous or moderate physical activity, the key to increased longevity was the amount of physical activity, not the specific type. The takeaway is clear: more physical activity than the recommended amount correlates with better health outcomes.
The Emerging Role of Stretching in Longevity
Recent studies have suggested that stretching may potentially be equally beneficial to aerobic or muscle-strengthening exercises in terms of reducing all-cause mortality. This is particularly important for older adults or individuals who are so out of shape that they are unable to perform more strenuous exercises. Stretching can serve as a gateway activity, allowing these individuals to gradually work their way up to more intense forms of exercise over time.
For those who struggle with traditional exercise routines, incorporating regular stretching into their daily regimen might provide comparable health benefits, including improved circulation, flexibility, and reduced inflammation. As more research accumulates, the role of stretching as a valuable component of a longevity-focused lifestyle is gaining recognition.
Why Does Exercise Increase Longevity?
Doctors have long advocated for physical activity as a cornerstone of a healthy life, due to its numerous short- and long-term health benefits. For instance, exercise can reduce the risk of cardiovascular disease, cancer, and type 2 diabetes. It can aid in weight loss or management, lower cholesterol and blood pressure, and strengthen joints, muscles, and bones, thereby reducing the risk of osteoporosis.
But why does exercise—and possibly stretching—provide these benefits and, consequently, improve longevity?
Primarily, exercise enhances circulation, which is vital for healthy bodily systems and delivering oxygen to vital organs, including the brain. Exercise also has anti-inflammatory effects, reducing tissue and muscle inflammation, which is linked to aging. Moreover, physical activity improves sleep, boosts mood, and reduces the likelihood of stress, anxiety, and depression—all of which can negatively impact physical health.
The list of benefits associated with exercise and stretching is extensive. As Dr. Gregory Duhon, MD, notes, it’s never too late to start reaping the benefits of an active lifestyle.
About Dr. Gregory Duhon, MD
Dr. Gregory Duhon, MD, is the driving force behind American Consulting Physicians, a pioneering telemedicine venture. An accomplished Internal Medicine Physician and Hospitalist, Dr. Duhon has extensive experience in ICU, emergency room, and crisis/pandemic management. He provides acute and chronic medical care services remotely across 15 states, including Alabama, Arizona, and Colorado.
Dr. Duhon’s expertise in managing complex conditions and dedication to patient care reflect his commitment to advancing healthcare accessibility and quality. Beyond his professional pursuits, Dr. Duhon is passionate about Ironman training, culinary exploration, passion fruit cultivation, and enhancing exceptional medical care.