You don’t necessarily have to pump iron or run a marathon to keep yourself healthy. In fact, simple hobbies like gardening or home improvement may do the trick, a new study suggests.


A study published in the British Journal of Sports Medicine[1] found people over 60 with plenty of simple daily physical activities were found to have a 27 percent lower risk of heart attacks and strokes.


The study tracked around 4,000 participants in Stockholm for 12.5 years, measuring their cardiovascular condition and overall health. People with more daily activities, even simple things like fruit-picking or do-it-yourself projects, had a lower risk profile for cardiovascular problems, just like people who were exercising daily. They all had smaller waistlines, lower insulin levels, and lower levels of bad lipids.


Over the course of the study, 476 people suffered their first heart attack and 383 died from various causes. But those with higher levels of physical activity were 30 percent less likely to die from any cause, compared with those who had little daily activity. The Centers for Disease Control says being physically active [2] for just an hour a day can cut your risk of an early death by 40 percent and can also reduce your risk of certain types of cancers.


"Our findings are particularly important for older adults, because individuals in this age group tend, compared to other age groups, to spend a relatively greater proportion of their active day performing routine activities as they often find it difficult to achieve recommended exercise intensity levels," researchers said in a release.


Indeed, most adults aren’t getting enough exercise -- particularly those over 65. In May, the Centers for Disease Control reported that only one in five American adults are getting the recommended amount of physical activity[3] , with people over 65[4] being least likely.


Researchers believe that people who have more physical activity are healthier because standing and moving around stimulates the metabolism, whereas sitting slows it down. A similar 2012 study found that if people spend less than three hours a day sitting, they can add two years to their lifespan.



Now isn't that reason enough to get out there and get moving?


[5]



Earlier on HuffPost50:




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  • Yoga


    Yoga offers a <a href="http://www.huffingtonpost.com/deepak-chopra/yoga-heart-health_b_900621.html" target="_hplink">myriad of wellness benefits:</a> flexibility, balance, centeredness, strength, mindfulness and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.




  • Stretching


    Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, <a href="http://www.huffingtonpost.com/2011/10/24/yoga-stretching-back-pain_n_1029014.html" target="_hplink">can relieve back pain</a> and boosts energy. Note: It's important to stretch properly to avoid injury. Check out some good <a href="http://www.webmd.com/fitness-exercise/healthtool-basic-stretches" target="_hplink">examples of stretches here</a> and these <a href="http://www.huffingtonpost.com/2011/07/08/stretching-mistakes_n_892444.html#s304603&title=Not_Doing_It" target="_hplink">common stretching mistakes</a>.




  • Biking


    Biking is a great low-impact, cardiovascular workout, not to mention it's a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option -- alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. <a href="http://www.livestrong.com/article/456032-stationary-bikes-and-health-benefits/" target="_hplink">Stationary bikes</a> also have great health benefits. Already a cycler? Here's how to get <a href="http://www.huffingtonpost.com/2011/05/30/6-ways-to-get-more-benefi_n_868670.html#s285033&title=Get_in_tune" target="_hplink">more benefit from your bike ride</a>.




  • Brisk Walks


    One of the most <a href="http://www.mayoclinic.com/health/walking/HQ01612" target="_hplink">beneficial exercises</a> is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks that get your heart rate up.




  • Pilates


    <a href="http://pilates.about.com/od/whatispilates/a/WhatIsPilates.htm" target="_hplink">Pilates</a> is another low-impact exercise that's ideal for aging bodies. It's similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide. <a href="http://www.huffingtonpost.co.uk/paola-bassanese/keep-fit-with-classical-p_b_987756.html" target="_hplink">This piece</a> offers a great run-down of the activity, along with images of some classic pilates stretches and workouts.




  • Tennis


    Tennis is a classic sport, well-loved for being fun and <a href="http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx" target="_hplink">great for you</a>. It's a strong aerobic workout and helps keep you agile, especially important as you get older. Tennis is also a very social activity -- great for the body, mind and spirit!




  • Swimming


    Swimming is easy on the body and is also one of the most comprehensive workouts, hitting <a href="http://www.webmd.com/fitness-exercise/guide/fitness-basics-swimming-is-for-everyone" target="_hplink">all the major muscle groups</a>: shoulders, back, abdominals, legs, hips and glutes. If you're getting serious about swimming, it's important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.




  • Dance


    Dancing is one of those activities that doesn't feel like working out, but is an incredible <a href="http://www.livestrong.com/article/91589-fitness-benefits-dance/" target="_hplink">aerobic exercise</a>. It's a good option for those that want more physical activity but don't like the gym or in the winter when it's harder to get outdoors. There are a bunch of styles to choose from: ballroom dancing, contra dancing, salsa, ballet, tap, country and others.




  • Elliptical


    As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a <a href="http://www.mayoclinic.com/health/elliptical-machines/AN01620" target="_hplink">lower impact</a>.




  • Strengthening Exercises


    You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.