“The evidence is clear: Regular physical activity is one of the most powerful interventions for increasing both lifespan and health span,” says Mark Kovacs, PhD, an exercise physiologist based in Atlanta who has researched longevity and athletic performance. “Exercise improves cardiovascular function, preserves muscle mass, maintains bone density, enhances metabolic health, and reduces inflammation. It also benefits cognitive function, mental health, and immune resilience.”
The following seven exercises may be especially effective for boosting longevity.
1. Brisk Walking
Aerobic exercise is vital for longevity, and most of those benefits can be achieved through moderate-intensity activity like as brisk walking, says Edward Giovannucci, MD, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health in Boston, who has researched the benefits of physical activity on mortality.
2. Running
Running builds cardiorespiratory fitness by strengthening your heart, lungs, and muscles’ ability to use oxygen efficiently. This improved cardiovascular function lowers blood pressure, improves circulation through the formation of new capillaries and enlargement of blood vessels, and reduces inflammation — all factors that decrease your risk of chronic diseases and death.
Even modest amounts of running provide benefits. In a study of nearly 4,500 adults, those who ran a minimum of 75 minutes per week showed biological markers associated with 12 more years of life than their sedentary counterparts. The study measured telomeres — protective caps on chromosomes that shorten with age — which were longer in runners, suggesting slower biological aging.
3. Resistance Band Exercises
Resistance bands — large elastic bands available in different tension levels — offer a particularly effective and accessible way to build strength as you age. They stimulate strength gains just as effectively as free weights (like dumbbells and barbells) and weight machines. Yet they’re gentler on joints, a key advantage for adults with arthritis or joint pain.
4. Squats
You can do squats at home — federal guidelines suggest doing a set after dinner while watching TV three nights per week. As you get stronger, add weights or resistance bands, or try variations like goblet squats (holding a weight against your chest with two hands) or single-leg squats.
5. Swimming
Research supports this: In a study of more than 80,000 people, those who swam regularly were 41 percent less likely to die of heart disease or stroke and 28 percent less likely to die early from any cause.
Swimming is also low-impact, meaning it doesn’t place a lot of strain on the joints. This makes it ideal for people with joint pain. “If you have joint pain, especially in the lower extremities, you can even do activities like water aerobics — and those are incredibly beneficial to people with osteoarthritis that affects the hip and knee joints,” says Siddhartha Angadi, PhD, an associate professor in the department of kinesiology at the University of Virginia in Charlottesville and a cardiovascular exercise physiologist who has researched the relationship between fitness levels and heart disease and mortality.
6. Tennis
Tennis supports longevity through a combination of cardiovascular exercise, strength building, and bone health benefits. A long-term study of more than 8,500 people found that those who played tennis lived an average of 9.7 years longer than those who were inactive.
“Tennis combines speed, coordination, cardio, strength, and cognition,” adds Kovacs. “It’s an excellent lifelong sport, and you can play at an intensity appropriate for your fitness level.”
The social nature of tennis may offer additional longevity benefits, as social connection is associated with reduced mortality and improved mental health.
7. Golf
The physical benefits come from walking the course, which provides aerobic exercise. The repetitive swinging motion builds core and upper body strength, while carrying or pushing a golf bag adds resistance training.
Golf also requires hand-eye coordination, problem-solving, and concentration, which research suggests may improve memory and thinking ability in older adults. These cognitive skills are linked to maintaining independence and reducing mortality risk with age.
The Takeaway
- Exercise is key to longevity, meaning a longer, healthier life.
- At least 150 minutes of moderate-intensity aerobic exercise per week may reduce the risk of early death and prevent the development of chronic conditions like heart disease and diabetes.
- Regular exercise like brisk walking, running, swimming, squats, tennis, golf, and resistance training can extend the length and quality of your life.
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