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Staying Active Boosts Longevity and Gene Health

A large systematic review published in the British Journal of Sports Medicine pooled data from 85 studies and found that adults who consistently maintain physical activity are about 30–40 % less likely to die from any cause than those who remain inactive. Even people who increase their activity from below recommended levels enjoy a 20–25 % reduction in mortality risk, and switching from a sedentary lifestyle to an active one at any point in adulthood still offers meaningful benefits. The protective effect is more pronounced for cardiovascular disease than for cancer. Researchers stress that current guidelines—150–300 minutes of moderate or 75–150 minutes of vigorous exercise per week—are evidence-based, yet even smaller amounts of movement are better than none.

Beyond lowering mortality risk, physical activity protects nearly every system in the body. The World Health Organization notes that regular activity helps prevent and manage cardiovascular disease, diabetes and some cancers, reduces symptoms of depression and anxiety, enhances brain health and overall well-being, and contributes to healthy growth and development in children and adolescents. Insufficient activity increases the risk of death by 20–30 % and contributes to a growing global burden of noncommunicable diseases. Worryingly, 31 % of adults and 80 % of adolescents worldwide fail to meet recommended activity levels. Sedentary behaviours, such as prolonged sitting or screen time, are linked to higher rates of cardiovascular disease, cancer and type‑2 diabetes.

Emerging science also shows that exercise influences health at the molecular level. A study of identical twins by Washington State University found that siblings who exercised more than 150 minutes per week displayed epigenetic modifications—changes in DNA methylation—linked to lower body mass index and reduced metabolic disease risk. Since the twins share the same DNA, these differences highlight how lifestyle behaviours like physical activity can alter gene expression through epigenetic mechanisms. Such changes may partially explain why regular exercise reduces risk for obesity, type‑2 diabetes and cardiovascular disease.

Researcher Credentials

  • Author collective – Researchers from multiple international institutions conducted the meta-analysis on physical activity patterns and mortality.

  • World Health Organization (WHO) – Provides global guidelines and statistics on physical activity and sedentary behaviour.

  • Dr. Michael Skinner – Biologist at Washington State University; corresponding author on a twin study showing exercise-induced epigenetic changes.

  • Glen Duncan – Professor and Registry Director at Washington State University; oversaw data collection for the twin study.

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