How Many Minutes of Exercise a Day Will Extend Your Life?

The pandemic has forced many of us to spend more time on screens, whether for work or play. If the pandemic has taught us anything, it’s that there’s no such thing as an average day. As pandemic-related shifts wear on, more and more of our free time is getting eaten up with extra screen time.

The days of simply logging on to check email might be over, replaced by an always-on virtual world where we’re constantly checking messages, attending meetings, and scrolling through feeds. It can feel like we never get a break from the screen.

With this in mind, and cognizant of the fact that 150 minutes of physical activity per week can seem intimidating to those who are just getting started, scientists from the Centers for Disease Control and Prevention and the National Cancer Institute focused on determining exactly how much—or, more accurately, how little—exercise might be beneficial to our health.

It is estimated that only 10 more minutes of medium to intense physical exercise per day among persons aged 40 to 85 will save 110,000 lives each year, according to research published in the journal JAMA Internal Medicine in January 2022. This statistic almost doubles (209,459 lives) with an additional 20 minutes per day, and with an additional 30 minutes per day, the scientists predict they may avert 272,297 fatalities every year.

How to become more active

Start with something easy and enjoyable. Beginners don’t need to jump into running marathons; instead, start by walking around your block once or twice each night after dinner. Or try a new activity like dancing or swimming (if you live near a pool). Choose something that doesn’t intimidate you so much that you won’t want to do it, but also pick something that will get your heart rate up and make you break a sweat.

Remember that every little bit counts. Even short bouts of physical activity are beneficial. If you don’t have time for a full workout session, take the stairs instead of the elevator or park farther away when you’re running errands.