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The researchers say any new measures to increase active travel should focus on children, teens and older adults, whose rates of walking and cycling are either lower than average or on the decline.
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The study found that the longer and more vigorously people exercise, the greater the drop in cancer risk.
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WHO also found a significant physical-activity gender gap. A discouraging proportion — 78 percent — of boys are not currently active enough, but that figure jumps to 85 percent for girls.
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Running only once a week for 50 minutes and at a pace of six miles per hour was associated with the same longevity benefits as running daily, longer and faster.
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The study found that after only three months of high-intensity workouts several times a week, older adults tended to score about a third higher on a memory test.
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Few previous studies have examined how physical activity influences the quality of sleep of healthy adults.
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Americans in the study averaged more than 300 minutes — or 5 hours — of free time per day.
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Recent studies “have advanced our understanding and offer new insights” into the importance of physical fitness and the kinds of physical activity that are most likely to promote a healthy heart, a trio of cardiologists write.
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A study published in the BMJ found the important thing is to get up and move — and to do it regularly and often. That also means not sitting for prolonged periods of time.
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Both insufficient physical activity and prolonged sitting have been individually linked to an increased risk of a number of chronic illnesses, as well as to early death from all causes.
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“A good message for the general public is that the best time to exercise is when you can do it, and if you can do it with consistency, so much the better,” said Dale Bond, the study’s senior author.
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The study found that older women who took an average of 4,400 steps per day were 41 percent less likely to die within the next four years than those who took only 2,700 steps per day.
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The findings support other research that has linked a lack of physical activity to a higher risk of developing cardiovascular disease — and of having poorer health and quality of life after a heart attack or stroke.
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The American Fitness Index rankings are based on 33 separate indicators in two major categories: personal health and community/environment.
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“This is less than 10 minutes a day for people to maintain their independence,” said Dorothy Dunlop, the study’s lead author.
