In an eye-opening study released in the British Journal of Sports Medicine in November 2024, researchers exposed the significant role exercise plays in extending lifespan, particularly for Americans over the age of 40. Their findings reveal that even small, consistent increases in daily movement can add years to your life—a message that highlights how accessible and impactful physical activity can be. If you’ve ever wondered just how much a little more movement matters, the results may surprise you.

Let’s break down the key findings, what they mean for your health, and how hitting AFAC gym in Thornton, Colorado, can give you the gift of a longer, healthier life.

Physical Activity at the Gym Can Extend Your Life

The study aimed to determine the direct relationship between varying levels of physical activity and longevity for Americans over the age of 40. Using predictive models, the researchers analyzed data from physical activity trackers worn by participants in the 2003-2006 National Health and Nutrition Examination Survey (NHANES). They combined this with U.S. Census population data from 2019 and death records from the National Center for Health Statistics in 2017. The results provided clear evidence: Physical activity has a measurable and profound impact on life expectancy.

Here’s what the study found:

• If all Americans over 40 matched the activity levels of the most active 25% of the population, their average lifespan could increase by over 5 years.
• For the least active 25%, matching the most active group’s movement levels could result in gaining nearly 11 extra years of life.
• The most active group achieved their results with activity equivalent to 160 minutes of walking at a normal pace (3 mph) every day.

These numbers are striking because they demonstrate not just how impactful physical activity is, but also how achievable it can be. While powerlifting or training for a marathon might seem intimidating, the results emphasize that moderate, consistent activity—like walking—can deliver substantial health benefits.

How Much Physical Activity Do You Really Need?

The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults engage in:

• 150 to 300 minutes of moderate aerobic activity per week (e.g., brisk walking).
• Alternatively, 75 to 150 minutes of vigorous aerobic activity (e.g., running or cycling).
• 2 or more days per week of muscle strengthening activities that work all major muscle groups (legs, hips, back, chest, shoulders, arms, and abdomen)

This study further reinforces these guidelines, but with a powerful takeaway: every bit of movement counts. You don’t need to meet these targets overnight. Even small efforts to be more active can add hours, days, and eventually years to your life. For instance, individuals in the lowest activity quartile saw the greatest benefit per hour of walking, with an impressive 6 hours of life gained for every hour spent moving.

Surprising Health Benefits: Walking and Longevity

Walking, one of the simplest and most accessible forms of exercise, emerged as a key player in increasing life expectancy. Unlike high-intensity workouts, walking doesn’t require specialized equipment or extensive training.

Why does walking work?

1. Accessibility: Almost anyone can start walking regardless of fitness level or age.
2. Sustainability: It’s a low-impact activity that’s easy to maintain long-term.
3. Mental Health Boost: Walking promotes mental clarity, reduces stress, and boosts mood.

A consistent walking routine equivalent to 160 minutes per day (or roughly 2.5 hours) was the threshold the most active group in the study reached—showing it’s not just elite athletes who reap these benefits. Even smaller daily increments, like an extra 20-30 minutes, can make a significant difference over time.

The Role of the Gym: Boosting Physical Activity and Longevity

While walking is an excellent and accessible activity, gyms offer a structured, motivating environment to take your physical activity to the next level. If you’re looking to improve your longevity, incorporating both aerobic and strength-training exercises into your routine can provide the same—if not greater—benefits.

Why does the gym matter?

• Variety: Gyms provide access to treadmills, free weights, weightlifting machines, group classes, and many other fitness options, making it easier to stay engaged and consistent.
• Strength Training: Resistance exercises build muscle, improve bone density, and support metabolism—key factors for aging well.
• Accountability: Personal trainers, group workouts, and gym communities help keep you on track.
• Efficiency: At the gym, you can maximize your time by incorporating vigorous boot camp workouts or HIIT sessions.

If you’re hesitant about intense exercise, start small. Many gyms offer beginner-friendly classes and low-impact activities like yoga or Power Plate. The key is showing up and staying consistent.

Small Changes, Big Impact: Practical Ways to Move More

The study also found that physical activity levels in participants weren’t just from formal exercise. Many of their movements were part of day-to-day activities, proving that you don’t need to overhaul your life to get started. Instead, focus on small, manageable steps to incorporate more movement into your routine.

1. Take Movement Breaks: While waiting for your coffee to brew or food to heat up, do squats, lunges, or push-ups.
2. Park Farther Away: Choose a parking spot far from the store to sneak in extra steps.
3. Walking Meetings: Catch up with colleagues or friends during a walk instead of sitting at a desk or cafe.
4. Use a Standing Desk: Alternate between sitting and standing throughout the workday.
5. Desk Treadmills: If you work from home or have a flexible office, a treadmill desk can help you stay active while getting work done.
6. Make Movement Fun: Dance while cleaning, walk the dog, or play tag with your kids.

Remember, physical activity is cumulative—every movement adds up over time.

Avoiding Burnout: The Diminishing Returns of Over-Exercising

It’s important to note that more isn’t always better. The study highlighted diminishing returns when it comes to physical activity. While increasing your movement levels significantly improves longevity, exercising excessively (e.g., 23 hours per day) doesn’t mean you’ll live forever.

The key takeaway? Balance and consistency are essential. Moderate activity levels provide the biggest benefits without risking injury, stress, or burnout. Listen to your body and prioritize sustainable routines.

Every Step at AFAC Gym Counts Toward a Longer Life

The new research reinforces a powerful truth: physical activity is one of the most effective tools we have for improving health and increasing longevity. Whether you’re walking in the park, hitting the treadmill at the gym, or simply parking farther away during errands, every step matters.

If the idea of becoming more active feels daunting, start where you are. Take a five-minute stroll, add movement breaks to your day, or join a beginner class at AFAC gym. Over time, these small habits will build up to significant health benefits, helping you live not only longer but healthier and happier.

The gift of movement today is an investment in your future—one step at a time.

Are you ready to take a step toward a longer life? Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.