“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
3. Resistance Band Exercises
4. Squats
5. Swimming
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 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.”
7. Golf
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.