Let’s talk about something simple that most of us want: a longer, healthier life. You’ve probably heard that exercise is the secret sauce to living longer. But how much exercise? Is more always better? And what really happens to our bodies when we move—or when we don’t?
Well, scientists have been asking these same questions. A group of researchers in Finland studied over 22,000 twins for more than 30 years to find out if exercise really helps us live longer. And guess what? They found that moderate exercise was the sweet spot. Not too much, not too little—just enough.
But let’s back up for a second.
Imagine your body like a car. If it sits in the garage for years, it gets rusty, the battery dies, and it doesn’t run well. But if you drive it every now and then—maybe even take it around the block a few times a week—it stays in better shape. That’s how our bodies work. We don’t need to race the engine every day. We just need to keep it moving.
When we talk about exercise, we’re not talking about running marathons or lifting heavy weights. Moderate exercise is enough. That means things like brisk walking, riding a bike, swimming, dancing, or even working in the yard. Anything that gets your heart beating a little faster and makes you breathe a little harder.
In the Finnish study, people who did moderate physical activity lived longer than those who were either sedentary or extremely active. In fact, the people who were super active actually aged a bit faster, at least biologically. That’s right doing too much might not help you live longer and could even speed up your body’s clock. Scientists measured this using something called “epigenetic clocks,” which look at how our cells change over time. The folks in the moderate group were biologically younger than both the couch potatoes and the exercise fanatics.
Now, here’s the kicker: just following the general exercise advice—like 150 minutes of moderate activity per week—didn’t guarantee a longer life for everyone. Even if one twin exercised regularly and the other didn’t, their chances of dying early weren’t all that different. Why? Because health is complicated. It’s not just about exercise. Things like smoking, drinking, stress, and even genetics play a big part too.
Still, that doesn’t mean exercise isn’t worth doing. Far from it.
Exercise helps in so many ways. It keeps your heart strong, your blood pressure low, and your blood sugar in check. It makes your muscles and bones stronger, and it helps your brain stay sharp. It can also help fight off depression, anxiety, and even help you sleep better. That’s a lot of benefits from something as simple as going for a walk each day.
Even more exciting? You don’t have to start young. People in their 60s, 70s, and even 80s can see big improvements just by becoming more active. One study showed that older adults who started walking regularly—even if they hadn’t exercised much before—lived longer than those who stayed still.
You don’t have to be perfect. You just have to keep moving.
Start with 10 minutes a day. Then build up to 20. Aim for about 30 minutes a day, five to seven days a week. That adds up to around 150 to 210 minutes per week, which is right in the “just right” zone found in the research. If you do more than that, it’s not necessarily bad—but don’t assume that more is always better.
And don’t stress about what kind of exercise is best. The best kind is the one you’ll actually do. If you like to walk with friends, great. If you enjoy dancing in your kitchen, go for it. If you like stretching, biking, swimming, or working in the garden—it all counts.
Also, exercise doesn’t need to happen all at once. You can break it into small chunks. Walk ten minutes in the morning, ten at lunch, and ten in the evening. It all adds up. And even if you can’t do 30 minutes every day, doing something is still better than doing nothing.
Exercise won’t make you immortal. It won’t erase all your health problems. But it will help you feel better, move easier, and enjoy more of life. And yes—it may help you live longer, especially if you do it consistently and in moderation.
So, here’s the simple truth: move your body regularly—but don’t overdo it. Find an activity you like. Make it part of your daily routine. Aim for steady, moderate effort, and focus on overall healthy habits. It’s not a race to the finish line. It’s about building a life that feels good along the way.
Because when it comes to exercise and longevity, slow and steady really does win the race.