Life expectancy depends not on strenuous exercise, but on a variety of movements and moderate exercise. This is the conclusion reached by the authors of a major study published in the international medical journal BMJ Medicine.
According to the scientists' data, extreme physical activity is not required for the body to experience significant health benefits. The optimal level is approximately 20 MET-hours per week, where MET stands for metabolic equivalent of a task. This level corresponds to several hours of moderate or intense exercise and is achievable for most people without radical lifestyle changes.
The study found that further increases in exercise intensity provide no significant additional benefit. After reaching this threshold, the effect plateaus, and the risk of premature death no longer decreases. The authors point to the existence of a so-called “ceiling of effectiveness,” refuting the notion that maximal exercise automatically leads to better health.
According to BMJ Medicine, the greatest results come from a combination of physical activities rather than just one type. The researchers identify three components as a basic model: aerobic exercise—running, swimming, and cycling; strength training with bodyweight or weights; and daily activities, including walking, household chores, and outdoor recreation.
This regimen, as the authors note, best aligns with natural human biomechanics, is easier to maintain over the long term, and doesn't require constant gym time. Maintaining the “golden standard” helps reduce health risks without overloading the body.
The study was based on an analysis of data from over 110,000 individuals. The sample size allowed us to identify a consistent link between lifestyle and the risk of premature death, minimizing the influence of random factors.