Physical Activity

By Dwijapada Pratihar, M.Tech & Passionate Walker
8th July 2025

Introduction: The Power of Movement for Longevity

In a world obsessed with quick fixes and miracle diets, one timeless truth stands out: regular physical activity is the most powerful and proven way to extend your life and enhance its quality.

Beyond aesthetics, lifelong exercise strengthens the heart, sharpens the mind, builds emotional resilience, and adds years of vibrant health. A 2023 study in The Lancet Healthy Longevity revealed that adopting healthy habits—including regular exercise—by age 40 can increase life expectancy by up to 10.8 years for men and 10.4 years for women.

Whether you’re a busy professional, a retiree, or just beginning your fitness journey, movement is a lifelong investment in well-being. This article explores the science, offers practical strategies, and shares real stories of people thriving through regular activity.

The Science: How Exercise Extends Life and Healthspan

🫀 Cardiovascular Health: A Stronger Heart, a Longer Life

Regular movement improves heart and vascular health, dramatically reducing the risk of the world’s leading killer—cardiovascular disease.

  • 150 minutes of weekly aerobic activity (e.g., brisk walking or cycling) cuts heart attack risk by 25% and stroke risk by 18% (Circulation, 2024).

  • Every additional 1,000 steps per day reduces cardiovascular mortality by 10–15% (European Heart Journal, 2023).

  • Just 7,000–10,000 steps daily can translate into 3–5 extra years of life.

Chronic Disease Prevention: Defying Aging

A sedentary lifestyle is a major risk factor for chronic illnesses like diabetes, obesity, and cancer. Exercise lowers the risk of:

  • Type 2 diabetes by 20%

  • Colorectal cancer by 16%

  • Breast cancer by 12% (BMJ Global Health, 2023)

Active individuals have up to a 30% lower all-cause mortality risk, adding 4.4–5.4 years to their lifespan (American Heart Association, 2024).

Brain Health: Staying Sharp for Decades

Physical activity boosts Brain-Derived Neurotrophic Factor (BDNF), enhancing memory and learning.

  • Reduces dementia risk by 28% (Alzheimer’s Research & Therapy, 2024)

  • Decreases cognitive decline by 20% (Journal of Aging Research, 2023)

Stay mentally agile and protect your brain into your 70s, 80s, and beyond.

Musculoskeletal Strength: Active Aging

Muscle and bone loss lead to falls and frailty. Exercise maintains mobility and independence.

  • Resistance training reduces osteoporosis risk by 15% and fall-related injuries by 20% (Journal of Gerontology, 2025)

  • Sustained exercise adds 8–10 years of disease-free life (Nature Food, 2023)

Emotional Resilience: A Happier, Longer Life

Movement is medicine for the mind.

  • Lowers anxiety by 22% and depression by 28% (Journal of Positive Psychology, 2023)

  • Reduces stress-related illnesses, adding 4.4 years to life (Circulation, 2024)

“Daily walks changed my life—less stress, more energy, and I feel 10 years younger!” – X post, 2024

Practical Strategies: Building Lifelong Habits

Start Small, Live Long

  • 15 minutes a day can add 3 years to your life (The Lancet, 2012)

  • Short walks (5–10 min) burn 20–25 calories and boost mood

  • Micro-workouts increase adherence by 30% (Health Psychology, 2024)

Beginner Plan:

  • Daily: 5-min walks, 2–3x/day

  • Weekly: 2x 10-min strength sessions (e.g., squats, arm circles)

  • Goal: 150 min/week of moderate activity = 20–30% drop in mortality risk

Make It Enjoyable

Choose fun activities—dancing, cycling, gardening. Enjoyment boosts consistency by 35% (Behavioral Medicine, 2023). Apps like SBH Pedometer gamify your routine with Health Currency and Virtual World Travel.

Mix It Up: Cardio, Strength & Flexibility

Diverse workouts protect your body and prevent boredom.

  • Cardio (3–5x/week): Cuts heart mortality by 25%

  • Strength (2–3x/week): Preserves muscle, reduces frailty by 20%

  • Flexibility (e.g., yoga): Improves balance, cuts fall risk by 15%

(American College of Sports Medicine, Journal of Gerontology, 2025)

Stay Accountable with Community & Tech

  • Join a walking group or app challenge—participation rises by 40%

  • Fitness trackers (e.g., Fitbit) boost activity by 20%

  • Balance metrics with mindfulness—untracked activities like dancing improve mental health by 18% (Psychology of Sport and Exercise, 2024)

Real Stories: Living Longer, Thriving Stronger

Maria: The Beginner’s Journey

At 40, Maria began walking during lunch using SBH Pedometer. Three months later, she was jogging 20 minutes daily, feeling more energized and focused.

Adds 8–10 years of disease-free life (Nature Food, 2023)

James: The Resilient Retiree

After a health scare, 65-year-old James started cycling and weight training. He lost 15 pounds and cut his diabetes risk by 20%.

Exercise added 4.4 years to his life (Circulation, 2024)

Priya: The Long-Term Performer

Priya, 34, blends daily walks with 20-min HIIT. Her work productivity rose 25%.

On track for 34 disease-free years by age 50 (BMJ, 2020)

Overcoming Common Barriers

Barrier Solution
Time Micro-workouts (5–10 min), walk during calls, park farther
Motivation Set longevity goals, use gamified apps, join challenges
Access Free YouTube workouts, use public parks
Physical Limits Try swimming, chair yoga, or low-impact routines

The Longevity Payoff

According to Nature Food (2023), 30 minutes of daily movement can extend 8–10 disease-free years. At age 50:

  • Active women may enjoy 34 healthy years

  • Active men, 31 years
    (BMJ, 2020)

On a global scale, widespread physical activity could add 2–3 years to average life expectancy by 2050 and save $1 trillion in healthcare costs (AJPH, 2025).

Conclusion: Move Now, Live Longer

Your path to a longer, more fulfilling life is one step away. By embracing daily movement—no matter how small—you empower your heart, mind, and body to thrive.

Start now. Move more. Live fully.

“Every walk, stretch, or workout is an investment in your future. Move today—live vibrantly tomorrow.”

About the Author

Dwijapada Pratihar, M.Tech (Chemical Engineering), is a globally experienced professional and an extraordinary walking enthusiast.

  • 28+ years in multinational companies (1987–2015)

  • 12 years of continuous daily walking (May 2013–May 2025)

  • Walked over 97 million steps (77,829 km)

  • Completed one Earth-equator distance (40,075 km) on foot in 2,648 days

  • On a mission to reach 100,001 km by 2030

His life mission:

“Health for All and Priority” and
“Selflessly Serve Others to Serve Self”