The conversation around aging has totally shifted in recent years. Rather than solely obsessing over lifespan (one’s overall length of life), many medical professionals are now focusing on healthspan—aka, how well you’re living life. That’s where longevity experts enter the chat. These specialists help maximize daily quality of life by helping individuals stay mentally and physically strong, active and as disease-free as possible.
Although this may sound confusing, it makes perfect sense. Longevity medicine is based on decades of research showing aging is majorly influenced by everyday habits, such as stress, exercise, sleep and social activity. In other words, the aging process isn’t entirely set in stone. Your lifestyle habits can play an integral role in how well—and even how quickly—you age.
So, when longevity experts have advice to share about daily habits—whether they are good or bad—it’s important to listen up. As long as you’ve spoken to your doctor about it first and have a known deficiency, many experts agree that taking dietary supplements can help you obtain key nutrients that may be missing from your diet, leading to a longer, healthier life.
However, there’s one daily habit that’s so much more important than even your supplement routine.
“The most powerful antidote to premature aging is free. It doesn’t come in a pill, a powder or an app. It’s just outside your door, and it may be the most overlooked, lifesaving medicine your body has ever needed,” explains Dr. John La Puma, MD, board-certified internist, longevity expert and author of Indoor Epidemic.
We spoke with longevity experts to learn exactly what this habit is.
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The Daily Habit That Matters More Than Supplements, According to Longevity Experts
MoMo Productions/Getty Images (MoMo Productions/Getty Images)
Longevity experts agree that getting at least 30 minutes of daily movement far outweighs supplementation.
“Movement is the single most important and evidence-validated intervention to improve both healthspan and lifespan. No supplement can match the sizable impact movement has had,” says Dr. Nisha Chellam, MD, board-certified internal medicine and holistic and integrative medicine doctor at Parsley Health, a healthcare organization that specializes in longevity medicine and healthspan care.
A healthy dose of exercise is the best thing you can do for your body—and it’s entirely free. This form of foundational medicine maximizes the effectiveness of dietary supplements. It strengthens your muscles and bones while boosting your mood, releasing those feel-good endorphins.
“If exercise could be bottled and sold as a pill, it would be the most valuable and widely prescribed pharmaceutical on the planet,” notes Dr. La Puma.
Related: The Popular Supplement Doctors Say Isn’t as Harmless as It Sounds
The Benefits of 30 Minutes of Daily Exercise
The benefits of daily movement are plenty. Long-term research has proven that regular exercise reduces the risk of all-cause mortality. In fact, one study indicated that mortality is decreased by roughly 30% to 35% in physically active individuals compared to those who are inactive.
“Individuals who move have lower waist measurements and get physically stronger, maintaining muscle mass, based on the type of exercise they do. They also have lower blood pressures and lower BMI. The regulation of the autonomic nervous system is better when the heart rate variability(HRV) is higher. The HRV increases with regular exercise,” explains Dr. Chellam.
Having a lower BMI and preserving lean muscle are two staples for staying active, independent and resilient as you age.
Related: The One Supplement Pharmacists Say People Take Incorrectly the Most Often
Why People Typically Turn To Supplements
According to Dr. Chellam, many people consider supplements to be a passive intervention—they’re a seamless addition to your daily routine and require minimal effort to take. That said, the physical and mental benefits of regular exercise simply cannot be replicated by a pill.
“The reason the global supplement market has reached 150 billion is that it gives the sense of doing something in the now, whereas the benefits of routine exercise take effort and time that most of us have convinced ourselves that we do not have time for,” Dr. Chellam says. “Exercise, because it involves a whole being, not only improves biological markers and physical characteristics of an individual, but can also turn on genes that promote well-being.”
4 Forms of Exercise To Prioritize for Longevity
The great thing about exercise is there’s a wide variety of training modalities and workouts to keep things fun and fresh. When it comes to boosting longevity, Dr. Chellam shares which forms of exercise should be a top priority.
1. Zone 2 movement
Zone 2 movement involves performing aerobic exercise like walking, swimming or cycling about 150 to 300 minutes a week.
“You can start this at any age, but the older you are, a better way is to build the movement slowly by being consistent,” Dr. Chellam says.
Related: This One Overlooked, Extremely Fun Habit Could Add Years to Your Life
2. High-intensity interval training (HIIT)
HIIT is a surefire way to rev up workout intensity. This modality involves quick bursts of vigorous exercise—like treadmill sprints, burpees, jump squats and mountain climbers—to boost cardiovascular function. You can perform HIIT at any age, but Dr. Chellam recommends modifying based on your capacity.
3. Strength training
Whether using free weights, resistance bands or your body weight, strength training is a productive way to combat the natural loss of lean muscle that occurs with age—a process known as sarcopenia.
“The key here is to begin this process in the mid-30s to improve bone health,” Dr. Chellam says.
Related: If You Want to Live Longer, Move to a Neighborhood With This One Thing
4. Non-exercise sssociated thermogenesis (NEAT)
NEAT is simply going about your daily activities and keeping your body moving. This could be completing household chores, gardening, walking your pup and even carrying grocery bags. All of these activities burn calories and help you avoid prolonged sitting, which is a silent killer.
Final Takeaways
Adding more exercise to your day is chock-full of benefits for both your mental and physical well-being. This healthy habit can also add years to your life. Whether you choose strength training, aerobic exercise or a combination of both, the important thing is you’re getting up and moving.
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Sources:
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Martinović, A., Mantovani, M., Trpchevska, N., Novak, E., Milev, N. B., Bode, L., Ewald, C. Y., Bischof, E., Reichmuth, T., Lapides, R., Navarini, A., Saravi, B., & Roider, E. (2024). Climbing the longevity pyramid: Overview of evidence-driven healthcare prevention strategies for human longevity. Frontiers in Aging, 5, 1495029.
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Dr. John La Puma, MD, board-certified internist, longevity expert and author of Indoor Epidemic
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Dr. Nisha Chellam, MD, board-certified internal medicine and holistic and integrative Medicine Doctor at Parsley Health
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Reimers, C. D., Knapp, G., & Reimers, A. K. (2012). Does physical activity increase life expectancy? A review of the literature. Journal of Aging Research, 2012, 243958.
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Patel, A. V., Maliniak, M. L., Rees-Punia, E., Matthews, C. E., & Gapstur, S. M. (2018). Prolonged leisure time spent sitting in relation to cause-specific mortality in a large US cohort. American Journal of Epidemiology, 187(10), 2151–2158.
This story was originally published by Parade on Mar 3, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.