Fitness or slimness? Study Reveals the Real Secret to a Longer, Healthier Life!

We’ve always been told that maintaining a healthy weight is the key to a longer life. Well, that’s true to an extent, but as it turns out, there’s a lot more to the picture than that, according to a new study.

If you’re a fan of walking 10,000 steps a day or you love hiking, running, swimming, or cycling to work, you’re on the right track. A study published in the British Journal of Sports Medicine has revealed that fitness is far more important than being skinny when it comes to living a long, healthy life.

The study was the largest and most comprehensive review of previous research on the relationship between aerobic fitness, body mass index (BMI), and longevity. It included nearly 400,000 middle-aged or older people from different countries, 33% of whom were women.

The researchers divided the participants into two categories: unfit (in the bottom 20% of stress tests) and fit (in the top 80%). They then tracked who died over 20 years, comparing their BMI, fitness, and death.

They found that obesity was strongly linked to early death—unfit and obese people were three times more likely to die early than those with a normal BMI and high fitness. But surprisingly, people who were a “normal” weight but in the bottom 20% of fitness were twice as likely to die early as those who were obese but very fit.

The researchers concluded that aerobic fitness is far more important than BMI when it comes to long-term health. If you are obese but have good aerobic fitness, your chance of dying early is halved compared to someone who is a “healthy” weight but has low aerobic fitness.

Aerobic fitness, as we know, is associated with exercise that uses the large muscles in the body in rhythmic, repetitive movements. Think running, walking, cycling, or swimming. These exercises raise your heart rate and increase your use of oxygen.

“When you think about it, focusing on fitness is much more important than focusing on weight,” Siddhartha Angadi, the study’s lead author and an exercise physiologist at the University of Virginia, told The Washington Post. “Fitness is the key to a longer, healthier life.”

The study adds to growing evidence that we can live long, healthy lives at almost any weight—as long as we stay active and fit.

Is BMI outdated?

BMI isn’t something we can consign to history yet. It’s still an important predictor of health problems, but it’s not perfect. The problem is that it was developed based on studies of white European men, and it doesn’t take into account individual differences such as muscle mass. Someone with a lot of muscle mass (like a bodybuilder or rugby player) might be classified as obese, which can be misleading.

“BMI is still useful, but it’s not the only factor,” says Dr. Alexis Messick, a GP working with UK Meds. “We need to look at the whole picture, including lifestyle and diet.”

How do you boost your aerobic fitness?

Small exercises can make a big difference, but your heart needs to be challenged, just like any other muscle. “When you exercise to strengthen your muscles, your heart also gets stronger and more efficient, especially as we get older,” says Dr. Messick.

So how can you challenge yourself? Here are some ideas:

Change the incline: Walking uphill is more challenging than walking on a flat surface.

Go from walking to running: If you’re a walker, try jogging or speed walking to boost your aerobic fitness.

Increase the intensity: Try brisk walking, running on a treadmill, or cycling faster.

Extend the duration: If you’re running for 20 minutes, try increasing the time to 30 minutes.

Cover more distance: Try walking or running for a longer distance to create a new challenge.

Bottom line: Commitment is key.

Your dedication matters more than the exercise you choose. Don’t set yourself a goal like training for a marathon if you don’t enjoy running. Instead, find an activity you enjoy—whether it’s dancing, swimming, or even brisk walking. The important thing is to get moving and enjoy what you’re doing. Life is short, but staying active may extend and improve it.