One of the Most Impactful Ways to Live Longer: Achieving High Fitness Levels

​​There are countless recommendations out there for living longer and healthier. But as Dr. Paddy Barrett, a cardiologist, points out, the key factor with the biggest impact may surprise you. While many people focus on supplements, special diets, and new wellness trends, the single most effective thing you can do is achieve and maintain a high level of fitness. This isn’t as easy as a quick health hack, but the data is overwhelming in showing that high fitness levels dramatically lower the risk of early death and improve overall quality of life.

The Power of Choice in Health
When patients ask what they can do to live longer, they want actionable steps they can take themselves. Although lifestyle choices can seem endless, high fitness levels have consistently shown a strong impact on long-term health. For instance, while filtering drinking water or reducing blue light exposure can provide minor benefits, they don’t compare to the effects of improving fitness. It’s a bit like trying to bail out the Titanic with a bucket when a much larger, more effective solution is at hand. Focusing on “major things” like fitness provides a far greater return on investment for health and longevity.

The Clear Impact of High Fitness
Research comparing people with the highest fitness levels to those with the lowest has shown remarkable reductions in the risk of various serious conditions:

• Death from any cause: 53% lower risk
• Heart disease: 51% lower risk
• Cancer: 43% lower risk
• High blood pressure: 37% lower risk
• Heart failure: 69% lower risk
• Dementia: 64% lower risk
• Kidney disease: 42% lower risk
• Depression: 39% lower risk

These numbers highlight a powerful truth: fitness can safeguard against some of the biggest threats to our health. No other single lifestyle change offers such broad protection against these critical health risks.

Fitness is Hard, But Worth It
Achieving high fitness levels isn’t easy, and that’s one reason many people overlook it in favor of simpler, less demanding health tips. Developing true aerobic fitness takes time and requires continuous effort, but even moderate fitness improvements make a substantial difference. Fitness is often measured in metabolic equivalents, or METs, which gauge energy expenditure during activities. Increasing fitness by just 1 MET (equivalent to a brisk walk) can reduce death risk by 11-17%, heart disease risk by 13-17%, and cancer risk by 7%.

Contrary to popular belief, you don’t need to reach extreme fitness levels to experience benefits. Regular walks or other low-impact exercises can be a great starting point, leading to lasting improvements in health without requiring marathon-level exertion.

Why Exercise is So Effective
Exercise impacts nearly every organ in the body, leading to a range of benefits:

• Improved insulin sensitivity and blood sugar regulation
• Increased muscle mass, which supports metabolism and reduces injury risk
• Enhanced immune surveillance, helping the body to detect and fight diseases
• Greater mitochondrial function, promoting cellular energy
• Improved neuroplasticity, which aids brain health and cognitive function
• Stronger cardiac contractility for better heart health
• Increased bone density and reduced inflammation

In short, exercise doesn’t just target one area; it has widespread benefits that improve resilience across many physiological systems. This is why exercise is often referred to as a “golden ticket” to health. High fitness not only extends lifespan but also enhances healthspan, the period of life spent in good health.

Balancing Fitness with Other Health Practices
While achieving high fitness levels is essential, it doesn’t mean other aspects of health should be neglected. Nutrition, weight management, and attention to any specific health conditions like high blood pressure or cholesterol remain important. However, time is limited, and prioritizing fitness provides the greatest return. For most people, focusing on fitness first will yield significant health improvements, allowing secondary strategies—like better sleep hygiene or dietary supplements—to complement an already strong foundation.

The Bottom Line: Major in the Big Things
In a world full of wellness trends and “quick fixes,” it’s easy to get lost in minor health tweaks that have limited impact. Before considering new gadgets or the latest health craze, take an honest look at your fitness level. Small gains in fitness can yield big rewards, so even if you start with just a daily walk, you’re setting yourself up for meaningful health benefits.

High fitness levels are more than just a health trend—they’re a proven way to live longer and enjoy a higher quality of life. Once you’ve made strides in this critical area, you can look at other health enhancers. But fitness is the major thing, the one factor that most people should focus on first for maximum impact.