Exercise in later life 'slashes risk of death by fifth' as major benefits revealed

Getting into exercise later in life cuts the risk of early death by a fifth, research suggests.

Experts who reviewed 85 studies on the benefits of being active said their findings show it is never too late. Physically active people are less likely to die from a range of conditions, including heart disease, stroke and cancer. The review, published in the British Journal of Sports Medicine, showed that people who were consistently physically active throughout their life had a 30% to 40% lower risk of dying from any cause.

People who switched from being physically inactive to being active were 22% less likely to die from any cause than those who remained inactive.

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Amy Hirst, manager at Cancer Research UK, said: "Being active has many benefits, and by helping you keep a healthy weight it can reduce the risk of 13 different types of cancer.

"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.”

The World Health Organisation recommends adults aim for 150 to 300 minutes per week of moderate-intensity physical activity, or 75 to 150min per week of vigorous-intensity activity, or a combination of the two.

Examples of moderate activity include very brisk walking at 4mph or faster, heavy cleaning such as washing windows or mopping, cycling at 10mph-12mph, or badminton.

Vigorous activity includes hiking, jogging at 6mph or faster, shovelling, fast cycling, a football game, basketball or tennis.

The review also found that people who did some exercise, but later in life increased that from below recommended amounts to above, then had a 20%-25% lower risk of death during the period they were studied.

The research team, including experts from the University of Queensland in Australia, concluded that “initiating physical activity at any point in adulthood may provide survival benefits". They said this was down to “physical function improvement and anti-inflammatory effects”.

Amy Hirst, of Cancer Research UK, added: “Whether you go for a brisk walk, a cycle with a friend, or even get the housework done, these all count as ways to be active.

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