Athletes in endurance and skill-based sports like tennis, badminton, swimming, and golf tend to live longest, often exceeding the general population, while sports with high collision or impact (rugby, American football, boxing) can shorten lifespan. Pole vaulting and gymnastics also show surprising longevity benefits, suggesting activities promoting cardiovascular health and low-impact skills are key for longer life in athletes.
Low-impact activities go a long way
Athletes in sports like basketball, tennis and golf often enjoy longer lifespans, largely thanks to steady cardiovascular exercise combined with a lower risk of serious injury.
Specifically, endurance and mixed-sports athletes tend to survive longer than the general population. Lower cardiovascular disease mortality among these athletes seems to play a major role in their better survival rates.
Asian Americans enjoy the longest life expectancy of any racial or ethnic group (87.3 years) in the U.S. today. Latinos enjoy the 2nd longest life expectancy of any racial or ethnic groups in the U.S. today.
Activities like brisk walking, cycling, swimming, and rowing offer sustainable, low-impact options that are easy on the joints while delivering massive health benefits. Note: These ranges are general guidelines based on the common formula of “220 minus age” for maximum heart rate.
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Eating fiber rich vegetables first, followed by protein, and then finished with a carbohydrate is said to be the ideal way to eat to slow aging. Basically, by following this method, your blood sugar will not suddenly spike.
Chronic surges of stress hormones can take a significant toll on your overall well-being, setting the stage for life-shortening health issues like cardiovascular disease and cancer. Thankfully, relaxation can curb those hormonal spikes to support longevity.
Key statistics
Life expectancy at birth was 81.1 years for males and 85.1 years for females in 2022–2024, reflecting no change for either males or females from the previous year (2021–2023).
Physical activity reduces many major mortality risk factors including arterial hypertension, diabetes mellitus type 2, dyslipidemia, coronary heart disease, stroke, and cancer. All-cause mortality is decreased by about 30% to 35% in physically active as compared to inactive subjects.
In terms of exercise, swimming, racquet sports, and aerobics seem to be associated with the best odds of staving off death from any cause and from heart disease and stroke, in particular, suggests research published online in the British Journal of Sports Medicine.
Walking is one of the best-studied forms of physical activity, with clear longevity benefits, Kraus says. And, he notes, while the guidelines urge a minimum of 150 to 300 minutes of such moderate activity each week, you start seeing life-extending benefits with your first brisk steps.
Combat Sports (Boxing, MMA, Wrestling)
Mental toughness is tested in training, where discipline, pain tolerance, and psychological resilience are forged over the years. Then, the emotional pressure during one-on-one competitions is immense: there's no one else to blame.
Tactical and precision sports with lower physical loads such as sailing, shooting, and equestrianism had the oldest ages. The median age for equestrians was 35 for women and 38 for men. The averages were higher still, at 39 and 36. Men's football (soccer), with a median age of 22, is an unusual case.
As of 2021, provisional data show that life expectancy was lowest for AIAN and Black people at 65.2 years and 70.8 years, respectively, compared to 76.4 years for White people and 77.7 years for Hispanic people. It was highest for Asian people at 83.5 years. Data were not available for NHOPI people.
It's all about finding balance. The PLOS Medicine study found 3 food groups that you should consume less of to live longer. These are sugar-sweetened drinks, refined grains, and red and processed meats. Lucky for us, there's often an easy healthier swap.
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The higher your intelligence, the lower your risk of becoming ill and dying prematurely. This correlation applies across the entire intelligence scale,” says Anton Lager, researcher in public health at the Department of Global Public Health at the Karolinska Institute.
Key takeaways: A lack of sleep is a top cause of premature aging. Most adults over age 18 need 7 to 9 hours of sleep per night. Getting enough sleep improves concentration and gives your body time to repair and recharge.
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According to a study by the London School of Economics and Political Science, happiness tends to peak not once, but twice in life: first at age 23, and again at age 69.
A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
The Japanese 80% rule, known as "Hara Hachi Bu", is a Confucian principle advising people to stop eating when they feel about 80% full, not completely stuffed, to support health and longevity. This practice encourages mindful eating, helps prevent overeating, and is linked to lower rates of illness and longer lifespans, particularly observed in Okinawan centenarians. It involves slowing down during meals, listening to your body's fullness cues, and appreciating food as fuel rather than indulging to the point of discomfort.
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