Regular exercise like running, cycling, or swimming could be the key to living a longer and healthier life.
New research from the University of South Australia has found that people with higher levels of cardio fitness have a significantly lower risk of dying from any cause.
The study, published in the British Journal of Sports Medicine (BJSM), found that for every small increase in cardiorespiratory fitness (CRF), the risk of early death drops by 11% to 17%.
More specifically, the risk of heart disease drops by 18%. CRF is a measure of how well your heart, lungs, and muscles work together during physical activity, and even a small improvement can make a big difference.
Researchers looked at data from more than 20.9 million observations in 199 large studies. They combined the results from 26 systematic reviews and found that people with higher levels of CRF live longer and are less likely to develop chronic illnesses like heart disease, diabetes, dementia, depression, and even cancer.
Professor Grant Tomkinson, the senior author of the study, said CRF is likely the most important type of fitness for overall health. “We found that people with low fitness levels were more likely to die early or develop long-term diseases. But just a small improvement — equal to the energy used sitting quietly — can lower those risks.”
That small improvement is measured as a 1-MET increase, and it can be achieved by starting a regular aerobic exercise routine. This includes moderate-intensity activities like brisk walking, biking, or swimming.
“The message is simple: doing exercise that gets your heart pumping reduces your risk of dying early and developing disease,” Prof Tomkinson said. “If you avoid exercise, your health may decline.”
Chronic health conditions are a serious issue in Australia, affecting nearly half of the population. These illnesses contribute to two-thirds of the country’s overall burden of disease. Improving fitness could help reduce these numbers significantly.
Dr. Justin Lang, lead author from the Public Health Agency of Canada and an Adjunct Professor at UniSA, said CRF should be considered a vital sign of health. “This is good news for anyone who already exercises, but also a reminder for those who are not yet active,” he said.
He recommends at least 150 minutes of moderate activity per week, which can include brisk walking. Improving CRF not only helps individuals lower their health risks but also benefits society by reducing healthcare needs and costs.
Dr. Lang also said that doctors and public health experts should routinely measure CRF to better understand people’s health and provide support. “If we check fitness levels regularly, we can find those at higher risk and help them start safe and effective exercise programs,” he added.
The bottom line is that even small changes in your fitness level can lead to big health benefits. And it’s never too late to start.
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The study is published in the British Journal of Sports Medicine.
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