Research-backed exercise habits that promote longevity -

Keeping active doesn't just feel good. It's not only one of the best ways to ensure longevity, but it also has a powerful impact on improving your quality of life during that extended lifespan. Believe it or not, certain exercise habits are strongly linked to reaching an advanced age. What's refreshing is how simple these research-backed habits are to incorporate into everyday life, yet their benefits could be felt for decades into the future. 

Intrigued? Click on the gallery to discover the exercise habits that could make all the difference to the length of your life.

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1. Movement and stretching every hour -

Being sedentary, in particular sitting down for long periods each day, is not good for your health. And it's been proven. 

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Movement -

To help achieve the best health and longevity, you should aim to get up and move at least once an hour, even if it's just for five minutes.

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Movement -

Stretching and yoga are great ways to get your circulation moving which can help to safeguard your cardiovascular health.

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Stretching -

The link between flexibility and healthy aging is clear-cut. On top of the compelling proof, it feels really good to stretch too! 

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Stretching -

By improving joint movement, balance, mobility, and flexibility—even if just for a few minutes every other hour—you build your stress response and core strength, and reduce the risk of incurring an injury from a fall.

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2. Adding weights to everyday routines -

Adding even just a little bit of extra weight to your workout routines helps to increase strength. This can look like using actual weights or doing bodyweight training exercises.

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Working with weights -

We lose around 3%-5% of our muscle mass each decade after age 30. Weight training helps to maintain muscle and build strength, countering this loss.

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Working with weights -

Adults who strength train at least twice a week were found to have a lower risk of death than those who didn't in a 2022 study.

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Bone density and muscle mass -

Walking with wearable weights or taking small weights on a brisk walk also counts, you don't have to become a pro weightlifter to enjoy the benefits of better bone density and muscle mass. 

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Bone density and muscle mass -

Aim to reach different muscle groups with your weight training. The muscles between your joints and in your core are the most important to target. 

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3. Spending time gardening or in the garden -

We all know being around greenery and plant life feels good, but did you know there's also a proven link between gardening and longevity?

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Tending to plants -

Where people don't exercise, those who practice gardening a few times a week were shown to have much better health outcomes in a 2022 study.

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Tending to plants -

Those who gardened and tended to plants were found to have lower rates of heart attack, high blood pressure, stroke, diabetes, and high cholesterol.

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Lawn mowing -

Even mowing the lawn counts towards these benefits, so you're not just doing chores! It's a form of low-impact aerobic exercise.

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Stress relief -

Gardening activities require strength and when practiced regularly build muscle and help to reduce stress, something that's wonderful for body and mind.

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4. Outdoor workouts -

But gardening isn't the only time to take advantage of the great outdoors. If you combine working out and nature, you'll reap the benefits.

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Go to the park -

Getting outdoors for your workouts gives them an additional sense of well-being and it's easy to get out for even just a short walk before beginning work, at lunch, or at the end of your day.

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Go to the park -

The fresh air benefits aside, putting bare feet on grass or sand can also help with 'grounding' where you re-establish your connection to nature and the Earth.

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Opt for an outdoor exercise -

Outdoor exercises such as surfing, cycling, and hiking bring you into contact with the elements in a way that fosters a greater sense of connection. 

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Opt for an outdoor exercise -

During this boost to your circulation and overall sense of well-being, you're also strengthening the immune system, and improving cardiovascular and metabolic health, again helping longevity.

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5. Working out with one or more friends -

If you want to have a better workout that boosts your longevity, bring a friend, family member, or all of the above!

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Better together -

Combining exercise with socializing power charges the longevity potential. It's been linked to having a long and happy life.

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Better together -

In the world-famous "Blue Zones" where people live longer than average, maintaining strong ties with family and friends plays a key role.

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Accountability and motivation -

What's more, knowing our friends are attending a class or team sport keeps us motivated to keep going. Friends help to hold us accountable.

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Accountability and motivation -

If we're more likely to participate in exercise when friends are involved, we get the workout and socialization benefits that help safeguard our longevity.

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6. Jumping rope -

It's long been known as one of the best cardiovascular exercises. In a 2019 study, it was found that overall health and heart longevity were increased in those who jump rope.

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Longevity boosting -

Jumping rope boosts bone density and is a great aerobic workout to perform outside (for even greater longevity points).

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Longevity boosting -

You can build a jump rope habit with just a few minutes per day, to improve your health and prospects of living a long, active life. 

Sources: (Well + Good) (Healthline) (Business Insider) 

See also: The surprising link between movement and creative thinking

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