We all know that sport is good for our health, but a study published in the British Journal of Sports Medicine reveals that the benefits of physical activity could be even greater than previously thought. In fact, once you’re past age 40, walking for a few hours a day could extend your life expectancy by several years.

Researchers at Griffith University came to this conclusion using a predictive model to assess the impact of physical activity on life expectancy. To do so, they analysed data from individuals aged 40 and over, collected between 2003 and 2006, and compared this with mortality statistics for the US population in 2017.

Their aim was to determine how different levels of physical activity might affect longevity.

The results are revealing: the most active members of the cohort saw their mortality risk fall by 73%, compared to those who were the least physically active. “If all individuals were as active as the top 25% of the population, Americans over the age of 40 could live an extra 5.3 years on average,” the researchers wrote.

But you don’t have to hit the gym hard or spend whole afternoons at the pool to feel the benefits: for the least active, walking for an extra one hour a day could potentially give them an extra six hours of life.

“This is not an unreasonable prospect, as 25% of the US population is already doing it. It can be any type of exercise, as long as it’s roughly the equivalent of just under three hours of walking per day,” lead researcher Lennert Veerman said.

It should be noted that an extra hour’s walking won’t make much difference to more active individuals, as they are already sufficiently physically active.

According to the researchers, the beneficial effects of physical activity are such that they could counterbalance the harmful effects of smoking. If each cigarette reduces life expectancy by 11 minutes, as established by previous research, regular exercise could not only reverse this effect but also reduce the risk of chronic diseases such as stroke, heart disease, and certain forms of cancer.

In short, whether you’re a seasoned athlete or you just want to be more active, this study shows that every physical effort counts. Even a light exercise routine can have a significant impact on your health and life expectancy. No more excuses!