More and more, research is proving that living healthy into your 90s and beyond is not only possible, but it’s often far more in your control than you might think.

In fact, studies have shown that doing something as simple as eating an optimal diet (one with more legumes, whole grains and nuts and less red and processed meat) can add six to seven years to your life.

And if you think that’s amazing, hold onto your hat…

While we’ve always known that exercise can boost longevity, new research has shown that its benefits are twice as strong as previous estimates and staying active could extend your life by as much as 11 years.

Here are the details…

Physical activity lowers death risk, lengthens life

Previous studies have traditionally relied on survey responses to estimate exercise’s longevity benefits. However, this latest research from Griffith University went a step further, asking participants to wear an accelerometer to more accurately measure daily activity levels.

And the results revealed that when it comes to staying active, the benefits can really stack up.

The researchers found that people who were most active had an incredible 73 percent lower risk of death than their least active counterparts. 

For those in the least active quartile, a single one-hour walk meant around six additional hours of life.  But, according to lead researcher Professor Lennert Veerman it’s the least-active cohort that had the greatest potential for health gains.  

“If you’re already very active or in that top quartile, an extra hour’s walk may not make much difference as you’ve, in a sense, already ‘maxed out’ your benefit,” he said.   

“If the least active quartile of the population over age 40 were to increase their activity level to that of the most active quartile, however, they might live, on average, about 11 years longer.”

How much exercise would you need to ramp up to?

“It can be any type of exercise but would roughly be the equivalent of just under three hours of walking per day.

 “If there’s something you could do to more than halve your risk of death, physical activity is enormously powerful.”

A few hours of walking

Most people don’t realize that all the walking you do in a day counts toward your total. That includes moving about your house a bit, doing housework or going up and down the stairs.

But to be honest, 3 hours of walking is a lot. That equates, depending on walking pace, to between 18,000 and 30,000 steps.

And, realistically, most of us have a hard enough time meeting the recommended 10,000 steps a day. So, I have a little secret I rely on to give my longevity efforts a little boost.

I supplement with pyrroloquinoline quinone — or PQQ for short — and CoQ10 daily. These nutrients have a lot of research behind them…

PQQ supports mitochondrial health — the tiny “power plants” in your cells that produce energy. CoQ10 is a powerful antioxidant so it reduces oxidative stress which is a major cause of degeneration. And it also supports mitochondrial function.

The declining function of mitochondria with age, along with increased oxidative stress and damage to their DNA, is strongly linked to the aging process. That’s why some researchers suggest that maintaining healthy mitochondria could contribute to a longer lifespan.

At least that’s my story and I’m sticking to it, while I also try to get a few extra steps in…

Simple secret to living a longer life – EurekAlert!