New Research: Just 10 Minutes of Exercise a Day Could Extend Life for Those 40 and Over
New research found just 10 minutes of physical activity per day for those over 40 could save over 110,000 lives every year.
The study found adding 20 or 30 minutes of physical activity per day had even more health benefits.
Experts share tips for getting in those 10 minutes (or more) of exercise every day.
Getting in a full workout daily can feel like a daunting task. The Centers for Disease Control and Prevention recommend two days a week of muscle-strengthening activities and a minimum of 150 minutes a week of moderate-intensity aerobic activity. And with all of your normal day-to-day tasks, squeezing in those 30 minutes of movement is often skipped over. But a recent study found that as little as 10 minutes of physical activity a day could have some serious health perks and even help you live longer.
The study published in the journal JAMA Internal Medicine set out to see if physical activity could increase the longevity of U.S. adult lives. Researchers used data from the National Health and Nutrition Examination Survey, where participants ages six and older were asked to wear an accelerometer (an instrument that measures vibration and acceleration) for seven days from 2003 to 2006. Researchers then used data from 4,850 participants that were 40 to 85 years old and followed up in 2015 to determine their self-reported health status.
What did the study find?
Based on their analysis, the study estimated that approximately 110,000 deaths per year could be prevented if U.S. adults aged 40 to 85 increased their moderate-to-vigorous physical activity intensity (MVPA) by a small amount—as little as just 10 minutes per day. In fact, increasing MVPA by 10, 20, or 30 minutes per day was associated with a 6.9%, 13%, and 16.9% decrease in deaths per year, respectively. Similar benefits were seen across men, women, Hispanics, non-Hispanic African Americans, and non-Hispanic Caucasians. (It’s important to note that this data was observed prior to the COVID-19 pandemic, which has skewed mortality rates).
“This brand new study shows that even a little bit of activity every day can literally save over 100,000 lives a year and for 30 minutes a day over 270,000 U.S. lives a year. That’s amazing,” says David Sabgir, M.D., a cardiologist, Walk With a Doc founder, and spokesperson for Fresh Avocados–Love One Today.
Seema Bonney, M.D., functional medicine doctor at the Anti-Aging and Longevity Center of Philadelphia agrees, adding that a goal of just 10 minutes a day is a great starting point to help you feel accomplished and potentially increase to that 20 or 30 minutes in time.
“If you can even take 10 minutes out of your day, even if you’re doing something else, like watching TV or taking a meeting, even 10 minutes a day has a pretty substantial improvement in living longer,” she says. “It’s incredible and an awesome return on investment.”
Why is movement more important as we age?
It’s not news that regular movement is important to your overall health. It can improve everything from your weight, blood pressure, and cholesterol, to balance, energy, mood, and memory, explains Danine Fruge, M.D, A.B.F.P., Medical Director at Pritikin Longevity Center.
Once you hit your 30s, you’ll begin to experience age-related muscle loss called sarcopenia, losing on average three to five percent of muscle mass per decade, explains Dr. Fruge. But regular movement can help mitigate that muscle loss, protect from falls, and even increase longevity, she adds.
Additionally, regular exercise can improve your cognition and even reduce the risk of dementia, adds Dr. Vanita Rahman, M.D., clinic director of the Barnard Medical Center at the Physicians Committee for Responsible Medicine. And exercise can even help support your mental health by boosting endorphins and lowering cortisol levels caused by stress, Dr. Bonney adds.
“Many health issues crop up in higher numbers as we age, like heart disease, cancer, arthritis, and Alzheimer’s. Having a tool as simple as walking or [foam] rolling 10 minutes or more a day is an incredible weapon to help fight disease,” says Dr. Sabgir. He notes that for even better results, couple movement with a healthy diet of plenty of fruits, vegetables, dietary fiber, and unsaturated heart-healthy fats.
How to get in a few more minutes of movement
Of course, we want to be our best every day, but Dr. Bonney loves that this study found scientific evidence that just a little bit of movement a day can really make a major impact.
“Even something as short as 10 minutes, which all of us have, can make a difference. A lot of patients will say they don’t have enough time, but 10 minutes is really doable,” she says. Here are some expert-approved ways to get in your 10 minutes today.
Bodyweight movements. Dr. Fruge says that there’s no need for equipment to get a few minutes of movement in. Try doing situps, squats, or push-ups—any vigorous movement that includes your full body can count.
Get your chores done. Many everyday activities actually count toward your movement goals, says Dr. Rahman. Small things, like vacuuming the house or walking the dog are easy ways to get some extra movement in.
Try the “temptation bundle.” Dr. Sabgir explains the “temptation bundle” which means allowing yourself to do something you love (like listening to your favorite podcast) during movement (like when you go for a walk).
Stretch it out. Dr. Bonney recommends stretching for just 10 minutes to help support muscles, bones, balance, and more.
Grab a chair. In between meetings or on a commercial break of your favorite show, grab your chair and try performing rows with light weights, standing up and sitting down 15 times, making arm circles, or bicycling your lower legs, Dr. Fruge suggests.
Rock out to music. Set a playlist to your four favorite songs and dance, march in place, do jumping jacks, and get moving for health benefits, Dr. Fruge says.
Make small changes. Opt for the stairs instead of the elevator, park further away from where you’re going, or get off the bus a stop early for a few extra steps, Dr. Rahman suggests.
Get on that treadmill. Even if you don’t have a full 30 minutes to walk on the treadmill or take a class on your stationary bike, Dr. Bonney encourages taking this study to heart and just aiming for 10 minutes on whatever piece of equipment you enjoy.
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