Exercise is one of the most powerful ways to support long-term health, no matter your fitness level. From gentle, low-impact movements to more vigorous workouts, staying active can help you feel stronger, more energized, and mentally sharper—all qualities linked to longevity. We asked experts which exercises deliver the biggest benefits for healthy aging and how to build them into a routine that fits your lifestyle.
How Regular Exercise Boosts Longevity
When it comes to aging well, regular physical activity is one of the most effective tools we have, as it supports nearly every system involved in longevity, from heart and metabolic health to brain function.
“Meeting standard physical activity guidelines is associated with roughly a 20 to 30% reduction in all-cause mortality compared with inactivity,” says Ingrid Yang, longevity specialist and board-certified internal medicine and lifestyle medicine physician, noting that movement helps slow key biological aging processes. “Regular exercise preserves muscle mass and strength, reducing sarcopenia and frailty, which are major drivers of disability and loss of independence in older adults.”
Experts also emphasize that consistency often matters more than intensity. Our bodies adapt best to steady, repeatable movement over time, making regular exercise more sustainable than occasional all-out efforts. “Regular, consistent exercise leads to not only steady improvements in health, but also improved muscle strength, tendon elasticity, and joint health, which reduces your chance of injury,” says Amerigo Rossi, director of the Exercise and Sport Science, M.S. program at New York Institute of Technology. “High-intensity exercises done sporadically may lead to larger short-term gains, but they also increase the chance of injury and burnout, which are harmful to longevity.”
Just as important is recovery. Rest gives the body time to repair and adapt so it can keep showing up strong. “Because most of recovery happens during sleep, and only about 50% of older adults get enough sleep, developing good sleep and nap habits is a vital part of longevity-focused exercise routines,” Rossi says. Here are the types of exercises experts recommend adding to your routine to support longevity.
01 of 09
Walking
“Walking is a great exercise to support healthy aging because it is relatively easy to do and builds cardiovascular health, regulates blood glucose, and strengthens joints and bones,” Rossi says. He also notes that walking naturally helps people stay socially connected and maintain independence.
Around 7,000 steps per day, or roughly 3.5 miles, is a common benchmark, but what matters most is building up at your own pace. “If your baseline is lower, you can just try to do more this week than last, but check in with your body to make sure you are fully rested and pain-free,” Rossi says.
02 of 09
Resistance Training
“Strength is directly linked to independence as we age, making resistance training essential for long-term quality of life,” says Jennifer Scherer, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. Exercises like squats, lunges, push-ups, and planks help preserve muscle, bone density, joint health, and metabolic function, while reducing the risk of falls, fractures, and chronic disease.
Two to three full-body sessions per week, at 30 to 45 minutes each, are enough for longevity benefits, though even shorter workouts work if done consistently. Scherer suggests starting at home with simple moves like sit-to-stand squats from a chair, wall push-ups, and short plank holds to build strength safely.
03 of 09
Yoga
“Regular yoga practice improves balance, body strength and flexibility, gait speed, and reduces frailty markers in older adults,” Dr. Yang says, noting that about 150 minutes per week of moderate-intensity exercise is optimal for measurable benefits, though shorter sessions can still support physical and mental well-being in previously inactive adults.
Chair-based or adapted yoga programs for older adults provide one of the most approachable entry points. Yang recommends starting with 10-minute sessions and gradually working up to 60-minute classes, increasing from one or two sessions per week to three to five as your strength and confidence grow.
04 of 09
Tai Chi
Tai chi improves physical function and cognitive performance while reducing the chance of falls; it may also help manage conditions such as osteoarthritis, Parkinson’s disease, and chronic obstructive pulmonary disease. Research suggests that the most effective routine is about five 30-minute sessions per week, though lower frequencies can still deliver meaningful benefits.
“Starting with seated or standing-in-place variations before progressing to stepping movements reduces intimidation and injury risk,” Dr. Yang says, noting that online, unsupervised programs can also be a flexible option for those short on time or hesitant about in-person classes.
05 of 09
Jump Rope
Jump rope combines cardiovascular, coordination, and bone-strengthening benefits for healthy aging. “The quick, rhythmic nature of jumping rope challenges balance, reaction time, and lower-body strength, all of which are critical for fall prevention as we age,” Scherer says.
You don’t need long workouts to see results. “Just five to 10 minutes per session, three to five times per week, can significantly improve cardiovascular fitness when performed at a moderate intensity,” Scherer says. Start with short bursts of ghost jumps—30 seconds at a time without a rope—to build coordination and ankle strength before progressing.
06 of 09
Cycling
Cycling offers a joint-friendly way to boost heart health, endurance, and lower-body strength. “It’s particularly beneficial for aging adults because it reduces stress on the knees and hips while still improving circulation and metabolic health,” Scherer says. She recommends 30 to 60 minutes, two to four times per week, at a moderate intensity for cardiovascular benefits.
Start with 10 to 15 minutes on a stationary bike at a comfortable resistance, then gradually increase duration, add gentle intervals, or raise resistance as strength improves. “Maintaining good posture and cadence is key to protecting joints and the lower back over time,” she says.
07 of 09
Dancing
“Dancing is great because it combines cardiovascular activity with coordination, balance, and cognitive engagement, which are all very important for healthy aging,” Rossi says, referring to styles like ballroom and salsa. Dancing keeps your heart rate moderately elevated, supporting heart health and metabolism, while learning steps strengthens memory, focus, and spatial awareness. “Additionally, it’s a highly social activity that is fun,” Rossi says. “This combination increases the chance that you’ll be consistent at it, which is the most important aspect of exercise for aging.”
08 of 09
Swimming
“Swimming supports long-term health and healthy aging through improvements in cardiovascular fitness, muscle strength, balance, and vascular function, with benefits extending to multiple organ systems,” Dr. Yang says, adding that roughly 2.5 to five hours of moderate-intensity swimming per week is associated with reduced mortality risk, with two to three sessions weekly optimizing benefits without excessive fatigue.
If you’re new to the pool, start small. Aim for 10 to 15 minutes once or twice a week using any comfortable stroke, or try water walking or aquatic classes for similar benefits while building confidence.
09 of 09
Racquet Sports
Racquet sports like tennis, pickleball, and badminton stand out for longevity because they challenge both the body and the brain. “These activities require synchronized muscle action, hand-eye coordination, and intermittent bursts of high intensity, which may improve physical functioning beyond other activities,” Dr. Yang says. Research suggests tennis is associated with a 9.7-year gain in life expectancy, while badminton has been linked to an additional 6.2 years.
“Because tennis and pickleball are highly challenging activities, it’s important to take a day or two in between sessions to let your body recover, especially when you’re just getting started,” Rossi says. He also suggests pairing racquet sports with strength training to better handle the demands and reduce injury risk.
Read the original article on Real Simple