If you need more motivation to get up and get moving, a new study has this to offer: The more walking you can fit in every day, the longer you may live.

It’s no secret that regular exercise is good for your health, both physical and mental. The list of potential benefits includes reduced risks of type 2 diabetes, heart disease, and certain cancers; stronger bones, muscles, and balance, which can help prevent falls and fractures; and better brain health, which may help thwart depression and even dementia.

Now the new study, published online in the British Journal of Sports Medicine this past November, frames the benefits in terms of additional years of life. And the findings are pretty striking: If Americans over 40 could fit about 2.5 hours of walking into their daily routine, they could live up to a decade longer. While that many hours of walking might sound like a lot, it’s less challenging if you consider all the incidental walking you do in your daily life and not just dedicated exercise time.

For the study, researchers used data from a government health survey of U.S. adults ages 40 and older, all of whom wore activity trackers for at least four days. The researchers combined that data with information from the U.S. Census Bureau and federal death statistics to estimate the impact of different activity levels on people’s life expectancy.

Among the key findings: The most active 25 percent of Americans got the equivalent of 2.5 hours of walking each day, at a pace of three miles per hour, which is faster than a stroll and is considered to be on the low end of moderate-intensity aerobic exercise. If everyone ages 40 and older were to manage that, it could add over five years to the average U.S. life expectancy, the researchers estimated.

What’s more, the potential gains would be greater for people who are currently moving the least. The least active 25 percent of Americans got the equivalent of around 50 minutes of walking per day, on average; if they bumped that up by just a half-hour, their life expectancy (at age 40) could jump by six years. And if they worked their way up to 2.5 hours of daily walking, they could add almost 11 years to their lifespan.

To emphasize, these are estimates and averages, and there’s no guarantee that moving more will substantially extend any one individual’s lifespan. On the flip side, we already know that people stand to gain a lot from being physically active, including some benefits that could occur quickly—like better sleep, improved mood, and lower blood pressure. This study just adds to the mountain of evidence in favor of sitting less and moving more.

That said, physical activity goals can be much easier to set than to achieve. Barriers like bad weather and a lack of time, energy, motivation, or safe places to walk are real issues for many people. Fortunately, there are also potential ways to surmount them. Here are some tips:

• Walking is a common, simple type of aerobic activity—but it’s not the only one. Choose any enjoyable activities that get your heart rate up. Swimming, bicycling, yard work, and exercise classes (including online) are some other options.
• You don’t have to go from 0 to 60. If you’re not regularly active now, move gradually toward an exercise goal. Start, for example, by adding 10 minutes of physical activity to your day, then build from there.
• There’s no need to block off two hours in your day to exercise. Just fit in more movement throughout the day. Walk the dog (or just yourself) in the morning; when you’re running errands, park farther from your destinations to get some more steps in; take the stairs instead of the elevator when possible. Many types of activity “count,” including carrying the groceries and playing with the grandkids.
• Make physical activity a social activity. Exercising with other people can be a great motivator. Check out group classes or ask a friend (or friends) to take walks with you.
• If cold or hot weather is an obstacle, or you lack walkable areas in your neighborhood, you might try mall walking. Again, in-person classes or online fitness programs can be a good alternative, too, as can indoor swimming. Check with your local fitness, community, or senior centers for options.
• If you have a chronic health condition such as arthritis, diabetes, or heart disease, regular physical activity might help you manage it—and feel better. But first talk to your doctor about whether you should avoid certain types of activity, and what types would be best for you.

A few final points. It’s okay if you can’t be as active as the top 25 percent of Americans over 40. To improve fitness levels, lower disease risks, and just feel good, experts generally recommend that people get at least 150 minutes of moderate-intensity aerobic exercise (like brisk walking) each week. In other words, that’s around 2.5 hours a week, not each day, to see health benefits. And remember that non-aerobic activities are important, too: Strive to get some muscle-strengthening exercise at least twice a week (lifting light weights or doing squats, for example), and find time to work on your balancing skills, by standing on one foot, for instance, or simply moving back and forth from a seated position to standing. Variety is good, and might keep you from getting bored, too.