Just 150 minutes of heart-pumping activity weekly may reduce your risk of early death by up to 40%, finds a global study of 7 million adults.
Exercise Strongly Linked to Lower Risk of Early Death
A sweeping new study analyzing data from over 7 million people has found that engaging in regular aerobic activity—such as brisk walking, cycling, or swimming—can reduce the risk of early death from any cause by up to 40%. The study, published in the British Journal of Sports Medicine, is one of the most comprehensive global reviews of the long-term impact of physical activity on longevity.
Findings Show It’s Never Too Late to Start Moving
The research, led by a team at the University of Queensland in Australia, shows that even those who begin exercising later in life can still reap significant health benefits. Older adults who took up physical activity were found to experience a 10–15% greater reduction in mortality risk compared to younger starters—largely due to higher baseline health risks that exercise helps mitigate.
“These findings reinforce that it’s never too late to start,” said study coauthor Gregore Mielke, a senior lecturer in public health. “Physical activity offers measurable, life-extending benefits—regardless of when you begin.”
Heart and Cancer Benefits Are Especially Strong
The researchers found that regular moderate-to-vigorous aerobic activity was especially effective at reducing death from cardiovascular disease—the world’s leading cause of death. Participants who met or exceeded the World Health Organization’s exercise recommendations (150–300 minutes of moderate or 75–150 minutes of vigorous activity per week) were about 40% less likely to die from heart disease and 25% less likely to die from cancer, compared to inactive individuals.
Moderate Effort, Major Results
The greatest gains in lifespan were observed in people who consistently did at least 300 minutes of moderate exercise per week, such as walking, cycling, or swimming. More exercise beyond that threshold did not appear to provide significantly additional benefits for longevity. However, even minimal increases in physical activity made a difference. Those who went from inactive to active saw their risk of early death drop by 22%.
Consistency Matters Over Time
The study also highlighted the importance of consistency. People who stopped exercising lost many of the benefits, experiencing mortality rates similar to those who had always been inactive. This finding raises questions about whether past activity confers lasting health protection or if its effects diminish when people stop moving.
Practical Steps for Everyday Canadians
Health experts say the takeaway is clear: move more, sit less, and do it in a way that works for your lifestyle. “You don’t need to be an athlete,” said Dr. Andrew Freeman, a cardiologist not involved in the study. “Even walking briskly for 30 minutes a day can make a profound difference.”
Dr. Freeman recommends combining cardio with light resistance, such as using a weighted backpack while walking or biking uphill. “This amplifies both cardiovascular and muscular benefits,” he said.
Public Health Implications for Canada
With heart disease and cancer among the top causes of death in Canada, the study underscores the need for stronger national public health messaging around physical activity. Experts suggest that employers, schools, and municipalities should play a larger role in encouraging movement-friendly environments—from walkable communities to fitness programs for older adults.
Any Movement Counts
While reaching official physical activity targets is ideal, the researchers emphasized that any movement is better than none. “Start where you are,” Mielke advised. “Whether it’s gardening, dancing, or walking the dog—what matters most is staying active in ways that are enjoyable and sustainable.”
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