Want to Live Longer? Always Take the Stairs, Says Leading Professor
Small changes lead to big results. That's the message from Lennert Veerman, professor of public health at Griffith University’s school of medicine and dentistry in Australia, whose recent research shows you don't need to become an endurance athlete or gym rat to radically improve your health.
Here’s what we’ve learned...
The Study
Professor Veerman’s study, published in the British Journal of Sports Medicine, suggests that consistent daily movement could be the key to a longer, healthier life. The researchers tracked and analysed activity levels in over 5,000 adults aged 40 and older.
The findings are stark: the most active participants – who clocked about 160 minutes of movement daily – were 73% less likely to die prematurely than the least active group, who averaged just 49 minutes a day.
'It can be any type of exercise,' Professor Veerman told The Times, 'but the biggest benefits come with roughly the equivalent of just under three hours of walking per day.'
The Results
The good news is that you don't need to do anything extreme (24 hours of CrossFit, anyone?). All movement counts. Whether it’s walking to grab coffee, pacing during a phone call, or marching up the stairs, every little bit adds up.
'Our figures are based on time spent doing "walking equivalents",' Professor Veerman added. 'That’s not limited to what we think of as "exercise". It includes walking to the bus stop, pottering around the house – basically, whatever made the tracker tick. Everything counts.'
The key message? 'Any activity will make a massive difference,' summarised Professor Veerman, 'and the first steps give you the most benefit.'
His team found that if everyone matched the activity levels of the top 25% of movers, people over 40 could add an average of 5.3 years to their lives.
Even better, the study shows how much bang you get for your movement buck:
For the least active people, every extra hour of walking per day could add six hours of life expectancy.
Small increases in daily movement dramatically reduce your risk of heart disease, stroke, and other major killers.
What Does This Mean For Us?
Living longer doesn’t need to mean spending hours sweating it out at the gym (but of course, go for it if that's what you enjoy). Professor Veerman says it’s all about finding ways to incorporate movement into your day. 'Taking the stairs is one of my go-to rules,' he said.
And if you’re over 40 or have health risks like high blood pressure or diabetes, the pay-off is even greater. 'Over-40s and people with underlying risk factors will benefit the most from adding even small amounts to their daily activity total,' Professor Veerman added.
The Bottom Line
Want to live longer? Start with small steps – literally. 'If you’re currently doing very little, just a bit more activity will bring very attractive benefits,' said Professor Veerman.
Find something you enjoy, keep it simple, and stay consistent. Whether it’s walking the dog, climbing the stairs, or just moving more throughout the day, it all adds up.
So next time you’re faced with the choice between the lift and the stairs, you know what to do.
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