New Insights from Global Studies
A 2023 global study by the U.S. National Institutes of Health (NIH) revealed that people who engage in at least 150 minutes of physical activity per week have a 30% lower risk of all-cause mortality compared to inactive individuals. Even light activities—such as brisk walking or gardening—can significantly improve life expectancy when performed consistently. Regular exercise also helps reduce the risk of chronic diseases, including type 2 diabetes, hypertension, depression, and some cancers.
Positive Biological Effects
Physical activity enhances metabolism and stabilizes blood sugar levels, reduces systemic inflammation that accelerates cellular aging, and stimulates the production of endorphins and serotonin, improving mood, sleep, and overall quality of life. It also strengthens bones and muscles, supporting independence in later life.
Especially Vital for Middle-aged and Older Adults
For people in midlife and beyond, regular activity helps slow cognitive decline, reduce fall risk, and maintain independent living. Even older adults who start light exercise programs can see noticeable benefits within a few months.
Expert Recommendations
The World Health Organization (WHO) recommends 150–300 minutes of moderate-intensity physical activity weekly for adults, and at least 60 minutes per day for children and adolescents. Sustainable options such as walking, swimming, cycling, yoga, and dancing are encouraged.