Want to Live Longer? Here’s What Exercise Science Reveals

November 17, 2025

A closeup of a female runner getting ready for jogging outdoors on a forest path on an autumn morning

Aging and longevity are hot topics in the news, on social media and in everyday conversation. Everyone seems to want the secret to a longer life. While there’s no magic supplement or shortcut, one proven prescription stands out: exercise.

“The evidence for exercise is very clear when it comes to longevity,” explains University Hospitals sports cardiologist Bradley Lander, MD. “In fact, mortality data show that the risk of death drops steeply as soon as people simply begin to exercise.”

But not all exercise is created equal, so how much and what kind of exercise supports a longer, healthier life? Dr. Lander weighs in.

How Much Is Enough?

The good news: Even small amounts of physical activity make a measurable difference. According to Dr. Lander, the key is dynamic, sustained movement.

“When we look at the data for longevity, it’s supported by activities like running, cycling, rowing, swimming and tennis—things that get your heart rate up and keep it there,” Dr. Lander says. “Those are the types of exercise that correlate with a longer life.”

By contrast, static or strength-only training, such as powerlifting, doesn’t show the same direct effect on lifespan, though it has other health benefits. “It’s not that lifting is bad,” he notes. “It’s just that, from a mortality standpoint, endurance-based activities offer the biggest gains.”

While the biggest longevity gains happen when you first initiate an exercise program, sustaining those gains means keeping your body moving with a consistent schedule. Government guidelines recommend 150 minutes of moderate-intensity activity per week. Dr. Lander says research suggests three to five hours per week may offer the greatest longevity benefit. “Beyond about five hours a week, the gains level off,” he adds.

On the question of intensity, Dr. Lander offers a simple rule of thumb: “Moderate intensity means you can talk but not sing,” he says. “If you can’t get a full sentence out, you’re probably in the vigorous zone. Both are good—but most of the health benefits come from that moderate-to-high-intensity range where you could still carry on a conversation.”

Does Walking Count?

The short answer is, absolutely – if it’s purposeful. “People sometimes feel discouraged because they can’t run a marathon,” Dr. Lander says. “But brisk walking most days of the week is incredibly effective. It’s actually better to walk consistently than to overdo it once in a while.”

He cautions that not all movement counts equally. “Walking around at work is different from putting on sneakers and setting out for a brisk 30-minute walk,” he says. Aim for a pace that feels exertive but sustainable.

As for step counts? “There’s no magic number,” Dr. Lander notes. “The closer you get to 7,000 or 8,000 steps a day, the better – but anything that gets you moving regularly is a win.”

How Does Exercise Protect Your Heart?

Regular physical activity strengthens the cardiovascular system, supports metabolism, and reduces blood pressure, inflammation and bad cholesterol levels. “For people who already have high blood pressure, elevated cholesterol or borderline diabetes, exercise isn’t optional—it’s urgent,” Dr. Lander says. “It can delay or prevent the need for medication.”

Even for those without risk factors, movement is preventive medicine. “You’re building a healthier foundation for the decades ahead,” he says. “There’s no lower limit to the benefits of movement. Every bit helps, and consistency is what really matters.”

Whether you’re logging miles on the treadmill, heading out for a brisk walk or taking up tennis again after years away, every step strengthens your heart, extends your health span, and helps you live not just longer, but better.

How Can You Exercise Safely at Any Level?

Before beginning a new program, pay attention to how you feel. “Listen to your body,” Dr. Lander advises. “If you have chest pain, pressure, unexpected shortness of breath or dizziness, consult with a doctor before engaging in exercise.”

That’s especially important for anyone with an existing or family history of heart disease. “Just because you’re an athlete doesn’t mean you’re immune from cardiac issues, and just because you have a heart condition doesn’t mean you can’t be active,” he says.

At University Hospitals, the sports cardiology team works with both recreational and competitive athletes to help people understand their risk factors, what’s safe, how to train effectively and how to return to activity after a cardiac diagnosis or event.

“We provide a thorough evaluation that takes into account each person’s goals, health history and comfort level,” Dr. Lander explains. “Our goal is to help people reap the benefits of exercise safely, and at the level that’s right for them.”