When it comes to living longer—and better—it turns out you don’t need a fancy gym membership or extreme fitness routines. According to a landmark study from the Copenhagen City Heart project, simply jogging regularly can add an astonishing 6.2 years to a man’s life and 5.6 years for women. That’s not just a blip on the radar; it’s a real, measurable boost to longevity.
Jogging: The Simple Secret to Longevity
The Copenhagen research, published in Science Direct, offers a clear answer for anyone wondering if jogging is really “worth it.” Regular joggers didn’t just live longer—they enjoyed a host of other health perks. These included improved oxygen uptake, better insulin sensitivity (which helps stave off diabetes), healthier cholesterol numbers, lower blood pressure, stronger bones, and even improvements in mood and psychological well-being.
But before you lace up your sneakers and sprint out the door, there are some helpful tips from the researchers. The ideal pace? Aim to feel “a little breathless, but not very breathless.” This sweet spot appears to maximize the benefits while keeping things sustainable.
Walking: Not Just for Beginners
Not everyone’s ready—or able—to hit the jogging trail. Thankfully, walking is no slouch when it comes to promoting health. A July 2025 study found that older adults who increased their walking speed by just 14 steps per minute saw a 10% improvement in mobility during the standard six-minute walk test. That’s a big deal for maintaining independence as you age.
Walking at least 30 minutes a day doesn’t just keep your legs moving—it lowers your risk of type 2 diabetes, according to the American Diabetes Association. And if you pick up the pace—walking faster than four miles per hour—you could slash your diabetes risk by nearly 40% over about a decade.
Plus, brisk walking (about three miles an hour) over two years has been shown to strengthen bone mineral density in healthy premenopausal women. And let’s not forget the mental boost: walking with a buddy or exploring new scenery can make sticking with your routine enjoyable instead of a chore.
Bottom line? Both jogging and walking pack serious longevity benefits. Choose what fits your lifestyle—and get moving for a longer, healthier life.
