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