Movement and longevity: the driving force beyond a long and healthy life
Phyiscal activity is the most effective daily form of prevention
Moving every day is one of the most powerful ways to live better and longer. Physical activity helps maintain a healthy weight, improves heart health, strengthens the immune system and reduces the risk of chronic conditions such as type 2 diabetes and hypertension.
According to the World Health Organization (WHO), adults should aim for at least 150–300 minutes of moderate aerobic activity per week, or 75–150 minutes of vigorous aerobic exercise¹.
Physical activity and heart health: a direct link
Regular physical activity improves circulation, lowers “bad” cholesterol (LDL-C) and increases “good” cholesterol (HDL-C), and helps keep blood pressure under control. Even a simple daily walk can make a difference and help prevent cardiovascular diseases².
An active mind, a better mood
Movement isn’t just beneficial for the body, it’s also a key ally for mental health. Physical activity is associated with improved cognitive function, reduced stress and anxiety, and a lower risk of depression. It also helps improve quality of life at all ages.
Practical tips to stay active every day
- Choose an activity you enjoy: brisk walking, swimming, cycling, yoga or dancing. Consistency is key.
- Set realistic goals: start with short sessions and gradually increase duration and intensity.
- Move every day: even short active moments – such as taking the stairs or going for a walk – make a difference.
- Make the most of every opportunity: walk short distances and plan outdoor activities in your free time.
- Reduce time spent being sedentary, especially in front of screens, by taking short active breaks.
Movement and diet: the winning combination for longevity
An active lifestyle, combined with a balanced diet inspired by the Mediterranean Diet, is essential to maintain cardiometabolic health and support healthy, active ageing.
Scientific sources
¹ WHO – Guidelines on physical activity and sedentary behaviour: who.int
² Harvard Medical School – Exercise and Cardiovascular Health: health.harvard.edu
