“Huff and puff” exercises reduce the risk of premature death by 20 percent

ADELAIDE, Australia It’s no secret that exercise is good for your health, but now, a new study shows how it can save your life. Researchers at the University of South Australia have found that cardiorespiratory fitness (CRF) can reduce the risk of premature death, chronic disease and complications from poor health by a staggering 20 percent.

Cardiorespiratory fitness is a measure of how well the heart, lungs and muscles work together to supply oxygen to the body during sustained physical activity. It is often measured by VO2 max: the maximum amount of oxygen the body can use during intense exercise. The higher your cardiorespiratory fitness level, the more efficiently your body can transport and use oxygen.

Publishing his works in British Journal of Sports Medicine, the international research team analyzed data from a staggering 199 studies, involving more than 20 million participants. They looked at how levels of cardiorespiratory fitness predicted future health outcomes.

The results were surprising. People with high levels of physical fitness had a 41 to 53% lower risk of premature death from any cause compared to people with low physical fitness. Each incremental increase in fitness of 1 MET (a measure of exercise intensity) was associated with a 7 to 51% lower risk of mortality, depending on the cause of death. The protective effects were applicable to deaths from cardiovascular disease, cancer and sudden cardiac events.

“The message is quite simple: if you do a lot of ‘huff and puff’ exercise, then your risk of dying early or developing disease in the future is reduced. If you avoid exercise, your health can suffer,” says l ‘senior author of the study Grant Tomkinson, a professor at the University of South Australia, in a press release.

The benefits went well beyond longevity

High physical fitness was also linked to a 37 to 69 percent reduced risk of developing chronic conditions such as hypertension, heart failure, stroke, atrial fibrillation, dementia and depression. Even in people who had already been diagnosed with heart disease, cancer and other chronic illnesses, those who were fitter had a significantly lower risk of dying.

Although we have long known that being active is good for health, this study provides a more precise understanding of the dose-response relationship between physical fitness and specific outcomes. It suggests that any improvement in fitness, even modest changes, can provide substantial health benefits, especially for those starting with a low baseline.

Importantly, cardiorespiratory fitness is not just about how much you can exercise, but is influenced by a combination of physical activity, genetics and other factors such as age and health status. This means that while some people may need to work harder to improve their fitness, almost everyone can increase their cardiorespiratory health through regular aerobic exercise such as walking, cycling, swimming or dancing.

“People can make significant improvements through additional moderate physical activity, such as walking, at least 150 minutes a week. And as they improve their fitness, their risk of death and disease will decrease,” explains lead author of the study, Dr. Justin Lang, from the Public Health Agency of Canada and assistant professor at the University of South Australia.

The researchers noted some limitations in the current evidence that point to areas for future research. Most studies to date have involved male-dominated groups, highlighting the need for more data on women’s fitness. There was also a lack of high-quality studies in some patient populations and research on links between fitness and specific cancers and mental health outcomes beyond depression.

Overall, the breadth and consistency of protective associations across various health outcomes make a compelling case for the importance of cardiorespiratory fitness as a key vital sign. The authors argue that it should be routinely measured in healthcare settings to help identify high-risk individuals who might benefit from interventions.

“Through regular assessment, physicians and exercise professionals could better identify adults at increased risk of premature death and initiate exercise programs aimed at increasing CRF through regular physical activity,” concludes the Dr. language

At the population level, the findings underscore the critical importance of promoting physical activity and providing infrastructure that supports active lifestyles. In an age where being sedentary is a constant part of life, making movement a regular part of our days should be a public health priority.

StudyFinds Matt Higgins contributed to this report.