Adherence
Increasing leisure time physical activity in middle-aged men (ages 50-60) reduces total mortality to the level of those with consistently high activity, but this benefit is delayed by an induction period of approximately 10 years, during which mortality risk may transiently increase.
If you are a middle-aged man who has been inactive, starting a regular high-level physical activity program (like 3+ hours/week of sports or heavy gardening) will significantly lower your long-term mortality risk, bringing it in line with those who were always active. However, do not expect immediate results; there is a 10-year window where you might not see a mortality benefit and could even face a slightly higher short-term risk. Persistence through this decade is essential to reap the longevity benefits.
Men who increased their physical activity level between the ages of 50 and 60 continued to have a higher mortality rate during the first five years of follow-up... After 10 years of follow-up their increased physical activity was associated with reduced mortality to the level of men with unchanged high physical activity.
Why this rating
Large population-based cohort (n=2205), long follow-up (35 years), repeated measurements, and adjustment for multiple confounders, though it is observational.
Source
Total mortality after changes in leisure time physical activity in 50 year old men: 35 year follow-up of population based cohort
L. Byberg et al. · BMJ · 2009
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