6 Exercises That Can Help You Live Longer—No Gym Membership Required

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3 days ago

Dr. Wendolyn Gozansky, MD, geriatrician, vice president and chief quality officer at Kaiser Permanente Colorado
Dr. Mark Kovacs, PhD, FACSM, human performance scientist, longevity expert, and founder of the Kovacs Institute for Sport and Human Performance
Jenny Liebl, certified personal trainer and senior content developer at ISSA (International Sports Sciences Association)It's no secret that physical activity is crucial for aging well. 'One of the best ways to ensure a long healthspan—the time spent living free of major disease and disability—is to exercise regularly,' says geriatrician Dr. Wendolyn Gozansky, MD. However, this doesn't mean you need to join a gym to enjoy the longevity-boosting effects of exercise. In fact, you don't even need to leave the house. These are certain types of exercise that can help you live longer, so long as you do them consistently. Read on to learn about these moves, as explained by experts.
While all exercise is beneficial for overall health and longevity, Dr. Gozansky says there are three types that are important for healthy aging: strength training, aerobics, and balance.
More specifically, these types of exercise address aspects of health that determine longevity and lifespan. 'As we age, we must prioritize movements that preserve muscle mass, support cardiovascular function, [help] cognitive performance, and enhance neuromuscular coordination,' explains human performance scientist Dr. Mark Kovacs, PhD, FACSM. The good news? It's possible to practice such movements at home with little to no equipment.
In addition to other lifestyle habits like prioritizing sleep, fostering social connections, and eating well, the following exercises can improve your overall lifespan. But remember: You don't need to do these moves at a high-intensity level. Instead, it comes down to consistency and regular activity.
There are many health benefits of walking, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength supports mobility and reduces the risk of fractures as you get older.
If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. 'Step-ups mimic real-life functional movements like stair climbing,' Dr. Kovacs says. 'They improve aerobic capacity, single-leg balance, and joint stability—key for preventing falls and maintaining cardiovascular health.' You can do this exercise with your bodyweight, but if you'd like a challenge, add light weights or increase the speed, Dr. Kovacs suggests.
'Squats build and maintain lower body strength, which is critical for fall prevention, mobility, and independence as we age,' Dr. Kovacs says. Plus, 'they activate major muscle groups, enhance insulin sensitivity, and support bone density, especially in the hips and spine.' The best part: Squats are effective sans equipment, but you can challenge yourself by holding household items like paint cans, suggests certified personal trainer Jenny Liebl. Another option is to perform a squat hold hovering over a chair, which will build muscular endurance, Liebl suggests.
'Push-ups build upper body strength and core stability while enhancing cardiovascular response in short bursts,' Dr. Kovacs explains. This is noteworthy because maintaining upper body strength is associated with lower all-cause mortality in midlife and older adults. However, these benefits aren't limited to standard floor push-ups. You can enjoy the same benefits by doing push-ups with your hands on a wall or countertop, Dr. Kovacs says. As you get stronger, try floor push-ups on your knees, then progress to full push-ups.
Single-leg stands are another at-home exercise that can help you live longer. It's a type of balancing exercise, which, when done regularly, can help prevent falls, the leading cause of death from injury in adults 65 years and older, Dr. Gozansky says. 'Consider doing this activity whenever you're near a sturdy countertop, [like] in the bathroom before brushing your teeth or at the kitchen sink before washing the dishes,' Dr. Gozansky suggests. Eventually, try single-leg stands without support to further improve balance.
At first glance, the plank might look like an uneventful exercise. But according to Dr. Kovacs, it's beneficial for longevity. Planks activate 'deep stabilizer muscles, improve neuromuscular coordination, and support spinal integrity, [which] are all essential for daily movement and fall resistance,' he says. Together, these factors enhance physical function (and ultimately, independence) in later years. If a standard plank feels too difficult, remember that you can modify it by dropping your knees to the ground.
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