There has been much research into the benefits of maintaining high levels of fitness, such as a decrease in cardiovascular disease and obesity related illnesses. However for those of us who cannot always find enough hours in the day for a full workout, a recent study in Medicine & Science in Sports & Exercise will be of interest.

The research, spanning 20 years, examined mortality rates in healthy adults from the very fit to the downright lazy, with some interesting results. Following 4384 subjects for nine years after they completed clinical treadmill testing, the mortality rates for the least fit, compared to the next level of fitness were pretty amazing. Researchers discovered that the 20% least fit individuals were twice as likely to die over the next nine years, compared to the next level up on the fitness scale.

Needless to say, the fittest of participants had the lowest mortality rates, which would be expected. However, for me, the important message to take from this study was this: EVERY LITTLE BIT HELPS. How often have you been unable to dedicate yourself to a full workout due to time or location constraints, and instead of going for a light jog or walk, you do nothing? Obviously, it is important to continue to increase your overall fitness by working at the right intensity to maximise aerobic and muscular capacity, but do not allow yourself days of inactivity because you are not near your gym or you have limited time.

The study, entitled Characterizing Differences in Mortality at the Low End of the Fitness Spectrum, had a clear message - even a modest increase in your fitness level can have a significant effect on your lifespan. No more excuses - start today and enjoy a longer life!

Characterizing Differences in Mortality at the Low End of the Fitness Spectrum - Medicine & Science in Sports & Medicine