A Few of the Benefits of Exercise

Do you really believe, like all the reports show, that the number one reason why we don’t exercise is due to a lack of time? If you’re racking your brain for a few more reasons why you should add more of an 8-letter word (EXERCISE, MOVEMENT, ACTIVITY) to your day, well here are a few more reasons for you:

  • For every hour of TV you watch your life expectancy is reduced by 22 minutes.
  • For every cigarette you smoke your life expectancy is reduced by 11 minutes.
  • If you are watching 6 hours of TV a day your life expectancy will be 4 years less.
  • Highly active 65-years-olds add an additional 5.7 yrs of healthy life expectancy.
  • Men who were moderately active added 1.3 yrs to their lives and those who were highly active added 3.7 yrs.
  • Women who were moderately active added 1.1 yrs to their lives and those were highly active added 3.2 yrs.
  • 15 minutes of physical activity a day reduces a person’s risk of death by 14% and increases life expectancy by 3 yrs. compared with inactive people.
  • Researchers found if you increase the amount of calories you burn via physical exercise by 1000 calories, you reduce your risk of premature death by 20%.
  • Harvard alumni study, following close to 17,000 male alumni over a period of 22 years, estimated that subjects beginning and continuing to exercise throughout their life by the age of 35 to 39 years of age were able to add 1 to 2 years to their life, relative to those following a sedentary lifestyle (Paffenbarger, Hyde, Wing, and Hsieh, 1986).
  • Even starting exercise in mid-life may lower the risk of death by 23% over the next two decades.
  • In one study, those who exercised for an ave. of 92 min./wk. had a 14% overall reduced risk of mortality and a 10% reduced risk of cancer compared with people in the “inactive” group.


Paffenbarger, R. S., Hyde, R. T., Wing, A., and Hsieh, C. (1986). Physical activity, all-cause mortality, and longevity of college alumni. New England Journal of Medicine, 314, 605-613.

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Authormichael wood

Michael is CEO of Michael Wood Fitness, Chief Fitness Officer at Koko FitClub and Founder of the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men's Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and member of Power Bar Team Elite.

2 Replies to “A Few of the Benefits of Exercise”

  1. Very interesting documentations, but is it possible to cite the references???
    I am writing a review about the impact of exercise and physical activity over longlivity, and some of of these studies would be of great help.
    Thank you!

    • Hi

      Please tell me the title of the blog post that you are referring to

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