Physically Active Lifestyle with a Healthy Diet

Our living habitat, the Earth, has been changing unprecedentedly. Technologies are advancing, urbanization is accelerating, and lifestyles are becoming more sedentary. This affects us as we increase our reliance on processed foods, prolonged screen time, and stress in our daily lives. This can result in chronic diseases like obesity, diabetes, and heart conditions. Hence, prioritizing an active lifestyle, mindful eating, and holistic well-being is no longer just a choice but a necessity. Our health is directly proportional to how we adapt to these changes, and the decisions we make today will define the quality of our lives tomorrow.

Numerous published studies have shown a strong relationship between regular physical activity and increased life expectancy. A comprehensive review of 13 studies revealed that individuals engaging in consistent exercise experienced an increase in life expectancy ranging from 0.4 to 6.9 years. 

Physical activity factors such as intensity and duration also influence life expectancy. Certain exercises, like walking, are associated with significant longevity benefits. Research shows that the least active individuals who increase their daily walking by about 111 minutes may be able to extend their life expectancy by up to 11 years. This means that even moderate increases in daily physical activity can affect our lifespan.

Strength training also plays a role in promoting longevity. Engaging in muscle-strengthening activities has been linked to a 10–17% lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes, and lung cancer. These benefits are attributed to improvements in muscle mass, strength, and metabolic health, which contribute to a reduced risk of chronic diseases.

Along with being physically active, it is a must to partner it with a healthy diet. Adopting a nutritious diet is equally essential in extending lifespan. The Mediterranean diet, characterized by high consumption of fruits, vegetables, legumes, whole grains, nuts, seeds, lean proteins, and healthy fats, has been extensively studied for its health benefits. Following this dietary pattern has been linked to a 6% lower risk of cancers related to obesity, regardless of any weight loss.

The reason for this is the diet’s anti-inflammatory properties and its richness in antioxidants. Research indicates that combining a healthy diet with other positive lifestyle factors like regular exercise, maintaining a healthy weight, not smoking, and moderate alcohol consumption can add approximately 8 to 10 years of disease-free life expectancy.

Regularly engaging in physical activity and maintaining a balanced diet are effective methods for increasing lifespan and enhancing life quality. These lifestyle habits not only promote longevity but also lower the likelihood of chronic illnesses, improve mental wellness, and foster general well-being.

References:

Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does physical activity increase life expectancy? A review of the literature. Journal of Aging Research, 2012, 1–9. https://doi.org/10.1155/2012/243958

How walking more could add 11 years to your life. (n.d.). WebMD. https://www.webmd.com/fitness-exercise/news/20241115/how-walking-more-could-add-11-years-to-your-life

Fernandez, J. (2024, December 16). This Many Minutes of Daily Walking can Add 5 to 11 Years to Your Life, New Study Finds. Baptist Health South Florida. https://baptisthealth.net/baptist-health-news/this-many-minutes-of-daily-walking-can-add-5-to-11-years-to-your-life#:~:text=Written%20By:%20John%20Fernandez,hour%20walked%2C%E2%80%9D%20he%20explains.

Shailendra, P., Baldock, K. L., Li, L. K., Bennie, J. A., & Boyle, T. (2022). Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. American Journal of Preventive Medicine, 63(2), 277–285. https://doi.org/10.1016/j.amepre.2022.03.020

Bruk, D. (2025, February 25). This diet cuts cancer risk by giving “nutritional armor for your DNA” — even if you don’t lose weight. New York Post. https://nypost.com/2025/02/25/health/this-diet-lowers-risk-cancer-even-if-you-dont-lose-weight/#:~:text=This%20protective%20effect%20is%20attributed,lean%20proteins%20and%20healthy%20fats.

Hu, F. B. (2023). Diet strategies for promoting healthy aging and longevity: An epidemiological perspective. Journal of Internal Medicine, 295(4), 508–531. https://doi.org/10.1111/joim.13728