Boost Longevity with Optimal Weekly Exercise

On Jan 31, 2025

Workout to a Longer Life

One cannot underestimate the power of a good workout. Not only will it aid you in building muscle and gracing you with a peaceful night’s sleep but it also has a positive impact on your lifespan. Yes, a consistent exercise routine could be the key to living longer, as evidenced by a new study.

Getting in Shape Doesn’t Have to Be Extreme

No need for drastic lifestyle changes to reap the benefits of exercise. Adding moderate-intensity workouts to your routine can dramatically enhance your quality of life. Experts likeRyan Glatt, a senior brain health coach, and Albert Matheny, a personal trainer and co-founder of SoHo Strength Lab, shed light on the extensive benefits of regular exercise.

Findings of the Study

The groundbreaking study, published in Circulation, analyzed the exercise routines and overall health of over 116,000 adults in the United States. It was revealed that those who engaged in 300 to 599 minutes of moderate activity weekly had a significantly lower all-cause mortality risk and a decreased risk of dying from cardiovascular disease.

Moderate physical activity could be as simple as going for a walk or lifting weights. This aligns with the guidelines set by the American Medical Association.

Is a Lengthy Lifespan Tied to Regular Exercise?

While multiple factors contribute to how long you live, research consistently indicates that an exercise habit extends your lifespan. A study from the British Journal of Sports Medicine suggests that highly active people over the age of 40 could live an additional 5.3 years. An older scientific analysis came to a similar conclusion, noting that physically active individuals are up to 35 percent less likely to die from any cause compared to inactive individuals.

As Ryan Glatt puts it, “Physical activity is an essential, but underutilized, strategy for aging well.”

What Kind of Exercise Is the Best for Longevity?

Every form of exercise seems to contribute to a longer life. However, strength training is particularly beneficial, making you biologically younger. Research reveals that kettlebell training could be the best exercise for aging gracefully.

How to Get Started with Exercise for Beginners

If you’re not already active, start slow. Don’t try to run a marathon if you’re not used to walking. Initially, try to go for regular walks at higher intensity, then gradually incorporate jogs, runs, HIIT classes, and strength training.

When you do strength training, focusing on large muscle groups like your legs is a good idea. The best exercises for most beginners are body weight exercises likelunges, squats, and planks.

If you need more guidance on starting an exercise routine, Women’s Health has a four-week beginner workout plan.

Consistency is crucial in any exercise routine. Like Albert Matheny advises, “Just do the best you can.”