Increasingly, evidence suggests that even moderate amounts of exercise can lead to measurable health benefits. But while you don’t have to be a marathoner to be healthy, it helps if you exercise consistently and stay active over a lifetime, according to a new British study.

People who reported being the most active at all three ages (exercising five times or more each month) had less trouble getting up from a chair, compared with those who were either inactive or only moderately active (exercising one to four times a month). The chair test is a marker of lower body strength, power and cardiovascular fitness, the researchers said.

Those who were most physically active at ages 43 and 53 also showed better standing balance, which involves concentration and motor control.

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