The Secret to a Longer Life Is Balanced Exercise: Moderate Physical Activity Extends Life

Is Exercise the Key to a Longer, Healthier Life? Could Too Much Be Harmful?

A comprehensive 30-year twin study sought answers to these questions and was published on January 17, 2025, in the European Journal of Epidemiology . The findings were surprising: Moderate physical activity emerged as the most effective level for reducing the risk of death and slowing biological aging. Contrary to expectations, greater activity provided no additional benefit.

Background: Why Does This Study Matter?

Physical activity is presented as a cornerstone of healthy living, but does it truly extend life? How well supported are the World Health Organization's recommendations of 150-300 minutes of moderate or 75-150 minutes of vigorous exercise per week?

This large Finnish study aimed to use objective data to assess the long-term effects of physical activity on mortality and biological aging. Studying genetically similar twins was a particular strength.

A Large 30-Year Twin Study: Who Took Part and What Was Examined?

• Number of Participants: 22,750 twins
• Year of Birth: Born before 1958
• Physical Activity Data: Collected in 1975, 1981, and 1990
• Follow-up: Until 2020, a total of 30 years
• Biological Age Measurement: DNA methylation changes assessed using epigenetic "clocks"
• Genetic Data: Available for 4897 twins

Epigenetic clocksare tools that analyze DNA methylation patterns to estimate biological age.

Participants were divided into 4 groups according to activity levels assessed using metabolic equivalents (MET):

1. Sedentary (inactive)

2. Moderately active

3. Active

4. Highly active

Key Findings: Moderate Exercise Was Most Beneficial

7% Lower Risk of Death

After 30 years of follow-up, moderate physical activity was associated with a 7% lower risk of death . Interestingly, higher activity levels did not increase this benefit.

A U-Shaped Relationship With Biological Aging

Epigenetic analyses showed that sedentary and excessively active individuals had more advanced biological ages . The moderately active group was biologically younger than the other groups.

Highly active individuals were biologically olderthan moderately active individuals by an average of 1.2 yearsand than the active group by 1.6 years .

Biological aging appears to advance more rapidly in people exercising either very little or excessively.

Does Meeting Physical Activity Guidelines Reduce Mortality?

When twins meeting WHO activity recommendations for 15 years—150–300 minutes of moderate or 75–150 minutes of vigorous activity per week—were compared with their siblings who did not meet them, no significant difference in mortality risk was found.

This suggests that exercise benefits may depend not solely on duration but perhaps on the overall pattern of lifestyle .

Dr. Laura Joensuu, one of the authors, said: "Despite long-term follow-up and efforts to reduce bias, we could not demonstrate that meeting physical activity guidelines reduces genetic cardiovascular disease risk or directly lowers mortality risk."

Limitations: Not Everything Depends on Exercise

The study was interpreted with biases arising from observational data also taken into account. Smoking, alcohol consumption, diet, and psychological state were emphasized as factors that may influence mortality and should be considered alongside physical activity.

Inactivity may result from illness: Disease may prevent exercise, rather than lack of exercise causing the disease.

Conclusion: Balance May Be the Key to Longevity

The findings suggest that more exercise does not always equal a longer life.

Regular, moderate activity appears to offer the most balanced approach to slowing biological aging and supporting longevity.

Sustainable, enjoyable exercise without excess remains a cornerstone of healthy living.