How often should you move your body to live a longer, healthier life? A sports medicine doctor has a clear answer: every day. Dr. Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery, previously spoke to TODAY.com about longevity-boosting lifestyle habits. In medicine, longevity isn’t just about staying alive for as long as possible. The goal is to maximize the number of years we live in good health and disease-free into older age — aka, our “healthspan.” While society is obsessed with quick fixes like biohacking and peptides, increasing our healthspan often boils down to lifestyle choices. These include diet, sleep and physical activity. You don’t need to spend hours in the gym every week to reap the benefits of exercise — which include a lower risk of heart disease, improved mobility and weight management, among others.
Daily Movement: The Top Longevity Habit
Moving your body every day is an incredibly important habit to boost longevity, Metzl tells TODAY.com. “It’s the number one thing. Activity, activity, activity … daily,” says Metzl. This doesn’t mean you need a formal workout routine. Movement can be anything that gets you to exert more effort or move your body around more than usual. Whether it’s walking, dancing, taking the stairs or cleaning your home, every bit counts. The key is to make it a daily non-negotiable, just like brushing your teeth.
Short Bursts, Big Benefits
You might think you need long gym sessions, but science says otherwise. “We have increasing evidence that even just two minutes a day of vigorous physical activity, independent of exercise, is valuable for extending longevity,” Metzl says. Simply dialing up the intensity during everyday activities can have an impact. “As long as it gets you huffing and puffing,” Metzl adds. This is referred to as non-exercise activity thermogenesis, or NEAT. For example, carrying groceries, walking uphill, or doing jumping jacks during a commercial break can all count. These micro-bouts of intensity add up over time.
The Sedentary Threat
Unfortunately, modern life works against us. Humans are living increasingly sedentary lives, per the World Health Organization. From riding in cars to working at computers and staring at screens, we’re spending less time on our feet. Sedentary behavior is associated with an increased risk of chronic diseases and even premature death. This makes daily movement even more critical. Breaking up long periods of sitting with short activity breaks can counteract some of these risks. Even standing up and stretching every hour can help.
Practical Tips to Move More Daily
Incorporating daily movement doesn’t require a complete lifestyle overhaul. Start by identifying opportunities in your routine: take the stairs instead of the elevator, park farther from the store entrance, or do a quick dance while cooking. Set a timer to remind yourself to get up from your desk. Consider walking meetings or using a standing desk. The goal is to make movement a natural part of your day, not a chore. Remember, consistency matters more than intensity. As Metzl emphasizes, activity every day is the foundation for a longer healthspan.
Always consult a healthcare professional before starting any new exercise regimen, especially if you have underlying health conditions.
Frequently Asked Questions
How often should I move my body to live longer?
According to sports medicine physician Dr. Jordan Metzl, you should move your body every day. He emphasizes that daily activity is the number one thing for boosting longevity.
Can short bursts of activity, like two minutes a day, improve longevity?
Yes, Dr. Metzl states that even just two minutes a day of vigorous physical activity, independent of exercise, is valuable for extending longevity. This can be achieved by dialing up the intensity during everyday activities until you are huffing and puffing.
What types of movement count for longevity benefits?
Movement can be anything that gets you to exert more effort than usual, such as walking, dancing, taking the stairs, or cleaning your home. This is referred to as non-exercise activity thermogenesis (NEAT).
