The Effects Of Exercise On Longevity

Intuition probably tells you that exercise must have an effect on longevity, and scientific studies back up that feeling. Not only do hundreds of studies show the benefits of exercise, according to Harvard University Health Publications, but people who exercise also feel better and have a better quality of life. The U.S. Department of Agriculture recommends at least 30 minutes of moderate or vigorous exercise each day. Consult your doctor before beginning any new exercise regimen.

Reduced Risk From Serious Disease

According to Harvard Health, exercise reduces your risk of serious diseases such as heart disease, diabetes, stroke, high blood pressure and certain kinds of cancer. Once you remove these diseases from your list of health problems, you can tip the scales in your favor for living longer.

Reduced Risks From Falls

Older women, in particular, can reduce their risk of falling by 8.5 percent through exercise, Miriam Nelson writes in her book "Strong Women Stay Young." Some older Americans who break bones from falls develop complications, Nelson explains, and one in five dies from those complications within a year. Exercise itself requires balance and builds strong bones, which are more resistant to breaks.

Overall Strength

Scientists at University College London found that basic physical skills such as walking speed, grip strength and rising from a chair predicted a lower rate of death for people with those skills than for people with weak capacities, HealthDay News reported in September 2010. Thirty-three other studies reinforced the findings, with some also concluding that people could change their level of risk through strength training.

The More Exercise the Better

According to research published in 1995 in the "Journal of the American Medical Association," while moderate exercise was shown to decrease mortality rates, vigorous exercise increased longevity to a greater degree and also improved health overall. The U.S. Department of Agriculture's recommendations for vigorous exercise include 30 minutes each day of running at least 5 miles per hour, walking very fast, swimming, bicycling more than 10 miles per hour and heavy yard work, such as chopping wood.

Living to 90 Years

There are pockets of people around the world who defy all odds and achieve long lives. AARP reporter Dan Buettner visited one such site, the Greek island of Ikaria. He found that one in three people on the island lives to 90 and that the islanders have 20 percent fewer cases of cancer than Americans. Buettner speculates that daily walking on mountainous terrain, along with healthy diets and peaceful attitudes, may have something to do with the mortality rate.