It’s no secret that physical activity is crucial for aging well. “One of the best ways to ensure a long healthspan—the time spent living free of major disease and disability—is to exercise regularly,” says geriatrician Dr. Wendolyn Gozansky, MD. However, this doesn’t mean you need to join a gym to enjoy the longevity-boosting effects of exercise. In fact, you don’t even need to leave the house. These are certain types of exercise that can help you live longer, so long as you do them consistently. Read on to learn about these moves, as explained by experts.
The Link Between Exercise and Longevity
While all exercise is beneficial for overall health and longevity, Dr. Gozansky says there are three types that are important for healthy aging: strength training, aerobics, and balance.
More specifically, these types of exercise address aspects of health that determine longevity and lifespan. “As we age, we must prioritize movements that preserve muscle mass, support cardiovascular function, [help] cognitive performance, and enhance neuromuscular coordination,” explains human performance scientist Dr. Mark Kovacs, PhD, FACSM. The good news? It’s possible to practice such movements at home with little to no equipment.
Best At-Home Exercises That Will Help You Live Longer
In addition to other lifestyle habits like prioritizing sleep, fostering social connections, and eating well, the following exercises can improve your overall lifespan. But remember: You don’t need to do these moves at a high-intensity level. Instead, it comes down to consistency and regular activity.
01 of 06
Walking
There are many health benefits of walking, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength supports mobility and reduces the risk of fractures as you get older.
02 of 06
Step-Ups
If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. “Step-ups mimic real-life functional movements like stair climbing,” Dr. Kovacs says. “They improve aerobic capacity, single-leg balance, and joint stability—key for preventing falls and maintaining cardiovascular health.” You can do this exercise with your bodyweight, but if you’d like a challenge, add light weights or increase the speed, Dr. Kovacs suggests.
