Longevity workout: try these 3 exercises

Staying active can certainly improve health, fitness and well-being in the short term, but it becomes increasingly important to keep our bodies functional as we get older. Cardiovascular and metabolic health also becomes even more important to prioritise. Stronger muscles, bones and connective tissues improved balanced and greater mobility can significantly improve quality of life, reduce pain and prevent injury, while working your heart is important for improved stamina, circulation, lung capacity and cardiovascular health.

3 exercises for longevity

1. Lift weights

Lifting weights isn’t just for building biceps. Strength training improves muscle mass and bone density by signalling to the body that these tissues are still in use. It’s particularly important for women to perform weight-bearing exercise as this can offset the decline in bone density that comes with menopause. Two functional exercises that can benefit everyone are the squat and the deadlift: we all need to sit down and stand up, climb stairs and pick objects up off the floor, no matter our age. These two exercises, trained with correct form, help us maintain strength in these planes of motion, offering a dramatic improvement to our quality of life. Lifting weights also engages the core muscles, which helps to improve core stability and coordination, protecting spinal health and reducing the risk of falls later in life.

2. Light cardio

Low intensity cardiovascular exercise has been shown to improve heart health and boost energy levels by increasing the activity of your mitochondria. It can also elevate your mood, help with blood sugar regulation and keeps your muscles, joints and connective tissues healthy and hydrated. Some examples of light cardio exercise include brisk walking, light jogging, swimming and cycling. Aim for a level of exertion in which you could still comfortably hold a conversation but you feel noticeably breathy. This is also called ‘zone 2’ cardio, considered to be one of the best intensity levels for cardiovascular health. Learn more about the benefits of walking for exercise in The Power of Walking.

3. Stretching

Flexibility (passive range of motion) and mobility (active range of motion) of your joints are both incredibly important to maintain as we get older. Better mobility improves fluidity of movement, promotes joint health and stability and decreases the likelihood of injury. Stretching daily is a marvellous way to improve flexibility and mobility. Enhance flexibility by stretching passively, for example by relaxing into a forward fold or low lunge. Improve mobility by stretching actively, for example in an active pigeon or tree pose. Yoga is one ancient methodology that combines flexibility and mobility exercises, along with deep breathing, to stretch and strengthen concurrently for health and longevity.