Best exercises for overall health and longevity
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Multiple trusted experts have discussed the benefits of specific types of exercises for overall health and longevity:
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Cardiovascular Exercise: This includes activities that raise your heart rate, such as cycling or running. Moderate intensity that still allows for conversation, known as zone 2 cardio, for a minimum of 180 to 220 minutes per week, as well as higher intensity VO2 max workouts at least once per week, are recommended for optimizing health and longevity 1.
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Strength Training: Resistance exercises using weights, machines, or bodyweight are essential and should be done with a minimum intensity of six sets per body part per week to maintain muscle strength and neural connectivity 1. Building muscle is important as you age since muscle is a "currency of aging" and you want to maintain skeletal muscle and bone density to minimize injury and decrepitude 2.
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Flexibility: Exercises that maintain or improve flexibility, such as stretching or yoga, are also important as they help preserve joint health and mobility 3.
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Balance Training: Engaging in activities that challenge and improve balance can help prevent falls and contribute to overall functional fitness 4.
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Non-Sedentary Lifestyle: Aside from structured exercise, maintaining an active lifestyle by avoiding sedentarism and ensuring you remain mobile throughout your daily life is crucial 5.
These recommendations prioritize a balanced approach that includes cardiovascular health, muscular strength, and flexibility, all of which contribute not only to lifespan but also to the quality of life or healthspan. It's also stressed that as you get older, it's important to focus more on maintaining regular habits of activity 3.
Before starting or modifying an exercise routine, it is advised to consult a healthcare provider, especially if there are pre-existing health conditions or concerns.
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