150 minutes of exercise a week could boost life span by more than three years
A study of 6,600 people over 12 months found that sedentary people who increased activity levels to 150 minutes a week (21 minutes a day) – currently the government recommended level, saw life expectancy increase by 3.1 years
People who increased their activity levels to 90 minutes saw an increase of almost three years (2.7 years) and exercising just 60 minutes a week saw an increase of more than two years (2.4 years)
The research was calculated through analysis of each individual’s ‘Vitality Age’, an aggregate measure of wellness that evaluates the gap between physical body age and actual age. By surveying members before and after they made changes to their everyday behaviour, the data pinpointed the impact of behaviour on life expectancy
Further research found the main barriers preventing people from taking part in sport or exercise include time constraints (31%), the expense (21%) and people not enjoying it (19%)
Vitality’s ‘Everyday Athlete’ campaign aims to inspire the nation to make small changes to realise lasting health improvement, whether it’s getting off the bus a stop early, walking up the stairs rather than taking the lift, or walking the dog for an extra 10 minutes a day.
Ten life hacks to becoming an ‘Everyday Athlete’
|
Everyday Athlete activities |
Calories burnt in a week (Women) |
Calories burnt in a year (Women) |
Calories burnt in a week (Men) |
Calories burnt in a year (Men) |
Details |
|
One hour of gardening |
279 |
14508 |
332 |
17264 |
One hour of vigorous gardening a week, multiplied by 52 weeks |
|
Walking upstairs at work daily |
93 |
4464 |
111 |
5328 |
Assuming a total of 5 minutes of walking upstairs a day, based on 48 working weeks in the year |
|
Walking around house while carry an infant |
285 |
14820 |
339 |
17628 |
Assuming a 15lb baby and walking 10 mins a day, multiplied by 52 weeks |
|
Getting off the bus a stop early and walking |
175 |
9100 |
208 |
10816 |
Assuming the walk between bus stops is 5 minutes each way, 5 times a week, multiplied by 52 weeks |
|
Taking the baby for a walk in the pram |
349 |
18148 |
415 |
21580 |
Assuming a 20 minute walk 5 days a week, based on 52 weeks in the year |
|
Doing 30 minutes of standing at the office everyday |
385 |
17325 |
460 |
22080 |
Details calculated using http://www.juststand.org/tabid/637/default.aspx, 48 working weeks in the year |
|
One hour of house work a week |
210 |
10920 |
249 |
12948 |
Assuming one hour of vigorous house cleaning, based on 52 weeks in the year |
|
Washing the car once a week |
157 |
8164 |
187 |
9724 |
Assuming 45 minutes of car cleaning, based on 52 weeks in the year |
|
Walking to the station everyday |
524 |
25152 |
623 |
29904 |
Details. Assuming a 30 minute walk a day, 5 times a week, based on 48 working weeks in the year |
|
Walking the dog an extra ten minutes a day |
244 |
12688 |
291 |
15132 |
An extra 70 minutes, based on 52 weeks in the year |