The best exercise for longevity is a combination of aerobic activity, strength training, and mobility work, as no single exercise type covers all needs for a long, healthy life. Aim for regular walking, cycling, or swimming, add strength training (weights, bodyweight) to combat muscle loss, and incorporate yoga or Tai Chi for balance and flexibility to reduce injury risk and maintain functional independence as you age.
Walking is one of the best-studied forms of physical activity, with clear longevity benefits, Kraus says. And, he notes, while the guidelines urge a minimum of 150 to 300 minutes of such moderate activity each week, you start seeing life-extending benefits with your first brisk steps.
The best anti-aging exercises combine strength training, aerobic activity, and balance/flexibility, targeting cellular health, muscle mass, bone density, and mobility to combat age-related decline. Key examples include squats, lunges, swimming, brisk walking, yoga, and Pilates, focusing on consistency and enjoyable activities to maintain energy, strength, and reduce inflammation.
While exercise benefits longevity, ultra-endurance activities like marathons may accelerate aging by shortening telomeres and stressing the heart. Balance and proper recovery are key.
The 6-6-6 challenge. Challenge instructions vary online, but the basic idea is to walk at a brisk pace for 60 consecutive minutes, with a six-minute warmup and cooldown, at either 6 a.m. or 6 p.m., six days a week. Proponents say this routine can improve endurance, heart health, energy, and mood.
The principle behind this type of training is as simple as it gets: Perform five sets with your working weight of five reps of each exercise. That means, first, do some warm-up sets, making your way up to your working weight, and then throughout the 5 sets, do 5 reps at that working weight.
Deadlifts. A deadlift is one of the best total body exercises you can do, and will stimulate more muscle than any other movement alone. The basic premise of a deadlift is picking something heavy up from the floor.
Studies show that even low-intensity walking for 30 minutes every day can exhibit anti-aging effects and prevent age-related disorders, promoting healthy aging. Perhaps the best thing about walking is that no exercise or general training is required.
Here are those four factors, all within your control.
Dr. Raymond says you can't go wrong with swimming. A great way to burn calories, strengthen muscles and improve cardiovascular health, swimming laps in a pool is far gentler on the joints than high-impact cardio. What's more, because swimming uses all the muscles of the body, it counts as a full-body workout.
Qigong consists of various practices chiefly breathing exercises, standing postures and mindful movements. The aim is to build up your energy levels and learn to send that energy around your body to keep you young and healthy. In China the term qigong refers almost exclusively to breathing practices.
The 5x5 is a high-volume program; between the low reps, high number of sets, and heavy weights, there's a hefty amount of work performed. And that means it can also be a high-fatigue program, says Myers. In between sets, rest for at least two to five minutes so you're able to continue pushing that heavy barbell.
A 3-day split is a time-tested strategy that organizes your workouts for maximum efficiency and muscle growth. By dedicating each session to specific movements—pushing, pulling, and leg exercises—you ensure every muscle gets the focused attention it needs.
The 333 walking method, or Japanese Interval Walking Training (IWT), is a simple yet effective workout alternating 3 minutes of brisk walking (70-80% effort) with 3 minutes of slow, recovery walking, repeated for about 30 minutes, making it a form of HIIT for improved cardiovascular health, fat burning, and blood sugar control without high impact, suitable for all fitness levels. It's a time-efficient way to boost fitness, targeting weight loss and reducing risks of lifestyle diseases, and can be done anywhere, notes Fit&Well.
“The squat is the most important exercise for seniors,” Eric Daw, a personal trainer specializing in helping older adults and founder of Omni-Fitt in Toronto, Canada, told AARP. “When you have to go to the washroom, that's a squat. When you get in the car, that's a squat.
Regarding accurate average 6MWT distances in healthy seniors, a comprehensive meta-analysis of 13 separate studies found that the average walking distance (for men) was 560 m in the 60–69 age group, 530 m amongst 70–79-year-olds and 446 m in the 80–89 group [9].
A "777 workout" typically refers to a high-intensity training structure involving seven exercises, seven repetitions each, for seven rounds, often performed as a superset or circuit with minimal rest, focusing on slow, controlled movements to maximize muscle fatigue and time under tension. Another common variation is the 7-7-7 bicep curl, where you perform 7 reps in the bottom half of the movement, then 7 reps in the top half, and finally 7 full-range reps, using light weight and slow tempos to build intense muscle burn.