Scientists Confirm: Running Extends Lifespan

The positive impact of running on human health has been proven repeatedly. Even light jogging has beneficial effects on the entire body. Regular runners also tend to age more slowly.

New research now confirms that running can indeed prolong life.

American scientists observed the lifestyle habits of more than 55,000 people aged 18 to 100 over a 15-year period. Their findings, published in the Journal of the American College of Cardiology, revealed that running regularly can add an average of three years to a person’s life.

This benefit is largely due to the cardiovascular load that strengthens the heart and circulatory system. Running also improves lung function and supports the respiratory system overall.

According to the study, regular runners had a 30% lower risk of premature death and a 45% lower risk of dying from cardiovascular disease.

Importantly, you don’t need to run marathons to see the benefits. Just 5–10 minutes of light jogging at a comfortable pace each day is enough — consistency is key.

Another study, conducted by researchers at the University of Cambridge and published in Nature Medicine, also confirmed that any kind of physical activity reduces the risk of early death.

This research involved 96,000 participants who wore activity trackers over an extended period. The scientists assessed how moderate-intensity exercise (like brisk walking) and vigorous-intensity activity (such as running) affected life expectancy by analyzing physical activity energy expenditure (PAEE). On average, participants had a PAEE of 40 kJ/kg/day, with about a third coming from moderate-intensity activity.

The study found that increased energy expenditure, regardless of intensity, was strongly linked to a lower risk of death.

Based on this evidence, doctors recommend staying physically active every day — ideally, 150 minutes per week of moderate exercise (such as walking) or 75 minutes of vigorous activity (like running).

Previous studies have already shown that moderate and high-intensity exercise provides more significant health benefits than light physical activity.