We all know exercise is “good for us” — but a major new study has revealed just how powerful it can be when sustained over time.

The research, published in the British Journal of Sports Medicine in July 2025, found that adults who remained physically active throughout their lives were up to 40% less likely to die early from any cause, compared to those who stayed inactive.

Even more encouraging? People who took up exercise later in life still saw major benefits — suggesting it’s never too late to start moving more.

“It is never too late to get active, as switching to a more active lifestyle at any point in adulthood has health benefits, such as reducing the risk of death from cardiovascular disease.”  

— June Davison, Senior Cardiac Nurse, British Heart Foundation

What Did the Study Show?

Researchers analysed data from over one million people across 97 studies, tracking activity patterns and mortality risk. They found that:

• Those who were consistently active across adulthood had a 40% lower risk of early death.

• Those who became active in midlife or later still reduced their risk by 22–31%, depending on the age they started.

• Benefits applied across all major causes of death, including cardiovascular disease and cancer.

  
  

The findings strongly support public health guidance that encourages regular, moderate-intensity movement — not just vigorous gym workouts.

“Any exercise is better than none, and the more you do, the better. You don’t need to run a marathon or join a gym — anything that gets you warmer, slightly out of breath, and your heart beating faster counts.”

— Amy Hirst, Cancer Research UK

Why It Matters

In the UK, physical inactivity is linked to around 1 in 6 deaths — nearly as many as smoking, according to the NHS.

Regular movement doesn’t just extend life — it also supports mental wellbeing, helps maintain a healthy weight, and reduces the risk of 13 types of cancer.

“This study provides clear evidence that switching to an active lifestyle, at any life stage, has a drastic impact on prolonging life.”

— Huw Edwards, CEO of ukactive

How Much Exercise Do You Need?

The NHS recommends that adults aim for:

• At least 150 minutes of moderate activity a week

  (e.g. brisk walking, dancing, cycling, gardening)

• Or 75 minutes of vigorous activity

  (e.g. running, swimming, playing sport)

• Plus strength-building exercises twice a week

  (e.g. resistance training, yoga, carrying groceries)

  
  

You don’t have to do it all at once. A 10-minute brisk walk at lunchtime, taking the stairs, or doing housework all count.

“Think about making small changes to your daily routine — it all adds up and helps you get moving more.”

— Amy Hirst, Cancer Research UK

Everyday Ways to Be More Active

You don’t need a fitness tracker or gym membership to benefit:

• Walk or cycle instead of driving short distances

• Dance while doing chores

• Join a local walking group or exercise class

• Get off the bus a stop early

• Use stairs instead of lifts

• Play outside with children or grandchildren

“Doing something will always be better than doing nothing… and it is never too late to start.”

— Tim Hollingsworth, Sport England

A Final Word

Staying active doesn’t need to mean marathons or gym sessions — just consistent movement, built into daily life.

Even walking up and down the stairs half a dozen times a day counts.

This study confirms what public health experts have long said: it’s never too late to start, and every step matters.

Whether you’re already active or just getting going, the benefits go beyond living longer — they include better energy, mood, mobility, and quality of life.