Exercise for Longevity: Why Moving Well Is Important

Living longer is only part of the goal - living well is just as crucial. Emerging evidence to highlight the vital role of regular, varied movement in not only extending lifespan but improving quality of life, independence, and daily function. Whether you're getting started on your fitness journey or looking for expert support like physiotherapy in East Gwillimbury at Holland Landing Health Centre, understanding the evidence behind exercise and longevity can help guide sustainable habits.

1. Small Steps, Big Gains

Recent studies have shown that even modest increases in daily movement can significantly reduce mortality. A 2022 study in JAMA Internal Medicine found that adding just 10 minutes of physical activity per day could prevent over 110,000 deaths annually in the U.S. (Saint-Maurice et al., 2022). That means small daily choices - like a walk or a stretch - can pay off over time.

2. Strength and Cardio Work Best Together

Combining strength training with aerobic exercise appears to be particularly effective. A large 2022 study in JAMA Network Open found that older adults who engaged in both strength training and aerobic activity had a 30% lower risk of death than those who didn’t exercise (Zhao et al., 2022).

Another study (Li et al., 2022) showed that adults who regularly lifted weights and did cardio had 41–47% lower mortality rates compared to sedentary individuals.

3. Movement Quality = Functional Longevity

It’s not just about how often you move - it’s also how well you move. Good balance, flexibility, and coordination can dramatically reduce fall risk and support independence in older adults. A 2025 systematic review in BMC Geriatrics found that combined training (aerobic, resistance, and functional movements) improved mobility, gait speed, and balance, all predictors of healthy aging (Wang et al., 2025).

This is a core principle in at Holland Landing Health Centre, which offers physiotherapy in East Gwillimbury, where treatment often goes beyond pain relief to focus on mobility, functional strength, and fall prevention strategies.

4. It’s Never Too Late to Start

A 2023 meta-analysis in BMJ confirmed that individuals who became active in mid-to-late life still enjoyed 20–25% reductions in all-cause mortality, compared to sedentary peers (Strain et al., 2023). In other words, it’s never too late to benefit from movement and structured support like physiotherapy can help you do it safely and effectively.

Final Thoughts

If your goal is to stay active, independent, and thriving well into older age, movement is non-negotiable. Blending cardio, strength, and functional training into your week and getting support when needed through services like physiotherapy in East Gwillimbury at Holland Landing Health Centre can extend not just your life, but your ability to enjoy it.

References

• Saint-Maurice, P. F., et al. (2022). Estimated Number of Deaths Prevented Through Physical Activity. JAMA Internal Medicine, 182(4), 337–345. https://doi.org/10.1001/jamainternmed.2021.7677

• Zhao, M., et al. (2022). Associations of Resistance Exercise with Mortality Among Adults ≥65 Years. JAMA Network Open, 5(9), e2232185. https://doi.org/10.1001/jamanetworkopen.2022.32185

• Li, Y., et al. (2022). Weightlifting and Mortality Risk in US Adults. British Journal of Sports Medicine, 56(18), 1031–1037. https://doi.org/10.1136/bjsports-2022-105441

• Wang, L., et al. (2025). Exercise Interventions and Balance in Older Adults. BMC Geriatrics, 25, Article 112. https://doi.org/10.1186/s12877-025-06212-0

• Strain, T., et al. (2023). Physical Activity Patterns and Longevity: A Meta-Analysis. BMJ, 380, e073294. https://doi.org/10.1136/bmj-2022-073294