Hein Viljoen
Physiotherapy
Staying active is good for us — that much we already know. What's less obvious is just how much it does: for your heart, your muscles and bones, your brain, your mood, and potentially how long you live. No wonder Harvard Health recently described physical activity as the closest thing we have to a longevity drug.
From midlife onwards, our bodies naturally begin to change. We gradually lose muscle mass and strength, cardiovascular fitness can decline, joints may feel stiffer, and balance can become more challenging.
While some of this is normal ageing, how much we move can significantly affect the rate of decline.
The good news is that regular physical activity helps maintain strength, stamina, balance, mobility, and bone health. It can also make everyday tasks easier — carrying shopping bags, getting up from a chair, walking up a hill, or keeping up with the grandchildren.
So how much movement actually makes a difference, and what kind counts?
Healthy ageing does not depend on reaching one perfect number of steps or following an intense exercise routine.
A 2026 study published in The Lancet found that even small increases in daily activity could make a meaningful difference. Researchers estimated that adding just five minutes of moderate-to-vigorous activity per day could help prevent around 6% of deaths among the least active people and around 10% across most of the population.
Increasing that to 10 extra minutes a day was associated with even greater potential benefits — around 9% and 15% fewer deaths, respectively, in those groups.
What is important to note is that activity doesn't necessarily mean a formal workout. A brisk walk, taking the stairs, walking uphill, cycling, or adding a few purposeful minutes of movement to your day can all contribute.
Although cardiovascular fitness is important, healthy ageing also depends on maintaining the strength and stability we need for everyday life.
Maintaining muscle strength becomes increasingly important as we get older. Strong muscles help us climb stairs, lift and carry things, get up from a chair, and recover more easily if we stumble.
But strength training doesn't have to mean lifting heavy weights in a gym. It can be as simple as:
Balance and coordination also become increasingly important as we age. Good balance helps us move with confidence and can reduce our risk of falls.
A few simple things can go a long way:
Together, strength and balance protect something that becomes more valuable with every passing year: the confidence and ability to keep doing things for yourself.
That's really what longevity comes down to: not just adding years, but protecting what you can do with them. Every squat, walk, and moment of balance training is an investment in the version of you a decade or two from now — still walking the promenade, still playing with your grandchildren, still getting up off the floor without a second thought. Move well now, and you give yourself the best shot at living well later.
A long and active life doesn't happen by accident. If pain or injury is getting in the way, book an appointment with one of our Cape Town physiotherapists — let's help you get there.
