These Are The 2 Best Workouts For Longevity, According To An Exercise Physiologist

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4 days ago

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If you're on a mission to live longer (and stronger!), you probably know that regular exercise plays an undeniable role in longevity. Walking and strength training in particular have a ton of benefits that can help keep you movin' and groovin' for years to come—but is one of them better at adding healthy years to your lifespan? And how should you balance walking and strength training to create a holistic routine?
Those questions were recently raised by Blue Zones, an organization committed to researching worldwide longevity. Via the Instagram account, the org posted about how if you want to live to 100, walking every day is better than going to the gym three or four times per week.
Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Rachelle A. Reed, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Natalya Vasquez, CPT, is a certified personal trainer, health coach, and founder of On Your Terms Coaching.
Even though most of us do it every day, walking is having a moment of sorts—due to the fact that it's a low-impact workout that benefits your cardiovascular system and is accessible any time, any place. But strength training is also increasingly important as you age since it preserves muscle mass, bone density, and functional strength, says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
That just scratches the surface, though. Here's the lowdown on exactly how walking and strength training each impact longevity, and what that means for your routine, according to experts.
Expert verdict: It's a tie
Keeping your brain healthy is a big part of living a longer, better life. 'When your mind stays sharp, it's easier to stay independent, connected, and active,' Pelc Graca says. On the flip side, cognitive decline can lead to accidents, memory loss, and even depression, she says. Fortunately, when it comes to supporting brain health and cognitive function, walking and strength training are both amazing, but in different ways.
'Walking increases blood flow to the brain, which boosts oxygen and nutrients to the areas responsible for memory and thinking, but it also helps lower stress and improve sleep, which are two big players in cognitive health,' Pelc Graca says. In fact, aiming for around 10,000 steps a day may even be associated with a lower risk of developing dementia. A 2022 study in JAMA Neurology monitored almost 80,000 adults ages 40 to 79 over about seven years and monitored how many steps they took each day. It found that walking more was associated with a lower risk of dementia, and the optimal amount of daily steps was just under 10,000.
Strength training, on the other hand, stimulates the release of growth factors (naturally occurring substances that stimulate cell growth), which supports the formation of new neurons in the brain, Pelc Graca says. Lifting weights may also improve executive function and memory, per a 2022 review in Springer Open that looked at 19 studies on the effects of resistance training on cognitive function.
A combination of walking and resistance training is the ideal recipe for optimal brain health—and this finding is supported by a 2025 review in the International Journal of Clinical and Health Psychology that looked at 35 randomized controlled trials to determine the effects that aerobic and resistance training have on cognitive function.
'Walking can be a great gateway to more intense exercise, and may be the best starting place for folks who haven't been active in a while, but ideally, it's best to work up to incorporating both types of exercise' for longevity, says exercise physiologist Rachelle A. Reed, PhD, ACSM-EP.
Expert verdict: Strength training
Strong bones are key to staying active and avoiding serious injuries as you get older, because broken bones—especially in older adults—can lead to long recovery times and even long-term health issues, Pelc Graca says. The good news? Weight-bearing movements like walking and resistance training help maintain and improve bone mineral density, the amount of bone mineral in bone tissue, so you're less likely to experience fractures and more likely to stay on your feet for the long haul. Strength training has a slight edge at this over walking.
Walking slows age-related bone loss, especially in the hips and legs, since your bones work to support your body weight with each step, stimulating them to become stronger and denser, Pelc Graca says. As a result, frequent walks may reduce the risk of osteoporosis, per 2024 research in Springer. The study monitored 24,000 adults without osteoporosis over three years via questionnaires and found that those who engaged in outdoor walking regularly had a lower risk of osteoporosis.
Strength training does more than just slow bone loss, though—it also stimulates new bone growth. 'Strength training puts controlled stress on bones, signaling the body to build stronger, denser bone tissue,' Pelc Graca says. You can certainly add weight to your body while walking (hello, weighted vest), but there are limitations on the range of motion and weight you can use that actually impact bone preservation and muscle growth, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of On Your Terms Coaching.
However, the different exercises and directions your body moves weights in during resistance training also improves muscle mass, meaning better support for your skeleton, Vasquez says. This is particularly beneficial for older women and those post-menopause, since it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 review in Endocrinology.
Expert verdict: Walking
Heart health has a huge impact on how long—and how well—you live since heart disease is the number one cause of death for women. As a result, taking care of your cardiovascular system is nonnegotiable for boosting longevity and fostering a longer, healthier lifespan, Pelc Graca says. Walking shines when it comes to supporting cardiovascular health, but strength training still plays a valuable role.
Walking boosts circulation, lowers blood pressure, supports healthy cholesterol levels, and improves insulin sensitivity, which are all key factors for keeping your heart in tip top shape, Pelc Graca says. Regular exercise like walking also helps manage stress, which can decrease blood pressure and the risk for heart attack and stroke, per the American Heart Association. Plus, because walking is low-impact, accessible, and doesn't require equipment, it's easier to do regularly, which is critical for long-term heart health, says Reed.
That said, strength training still plays a valuable role in cardiovascular health since it reduces body fat, improves insulin sensitivity, and lowers mortality risk, per a 2023 review in Exercise Sport and Movement that reviewed studies examining the long-term benefits of resistance training. However, during traditional strength training, you'll likely take frequent rest breaks between sets where your heart rate will slow down, whereas your heart rate won't decrease on a walk, which will make it stronger over time, Vasquez says.
Expert verdict: Strength training
Muscle isn't just for looking sculpted—it's key to staying strong, steady, and independent as you age. A lack of muscle is also correlated to poor balance and an increased risk of falls, in turn, upping your chances of injury, says Pelc Graca: 'Put simply, more strength equals more freedom to do the things you love for longer.' Strength training takes the cake for building muscle, but walking still supports muscle maintenance.
Strength training is the most effective way to build muscle and maintain muscle mass, which both naturally decline with age, Pelc Graca says. Resistance training provides a heavy load to the muscles, which will stimulate muscle growth (hypertrophy). It also improves neuromuscular coordination, the communication between the brain and the muscles, which enables movement, Reed says. This workout also enhances joint stability, balance, and improves range of motion, allowing you to stay stronger and independent for longer, per a 2023 meta-analysis in Springer of 55 studies on the benefits of resistance training.
Besides strength, training power is also imperative for being able to move well for as long as possible. 'Unlike muscular strength, which refers to how much force a muscle can exert, muscular power combines force and speed,' says Reed. So, maintaining that power is important to do functional tasks like climbing stairs, catching yourself during a fall, or quickly standing up from a chair. Incorporating power movements like medicine ball throws and kettlebell swings during strength training days can help maintain that force and speed.
As for walking, Pelc Graca says regular strolls preserve lower-body strength and endurance, especially in the calves, hamstrings, glutes, and core. Walking also promotes healthy joints and balance, making it easier to move freely and confidently with age. However, because walking is a singular range of motion exercise (you only move forward and backward), it excludes other major muscle groups from activating, therefore limiting overall muscle gains and strength, Vasquez says.
Expert verdict: Both!
Walking and strength training both play an invaluable role in health and longevity. All three experts agree that a hybrid exercise model emphasizing aerobic movement and resistance training is your best bet for a longer, healthier life.
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate intensity exercise per week—like a brisk walk—plus a weekly minimum of two full-body strength training sessions. However, you can tailor your workout routine to your individual interests and health concerns.
For instance, 'older adults may benefit more from prioritizing strength training to preserve muscle mass and prevent frailty, while individuals with cardiovascular risk factors often need more aerobic activity like walking,' Reed says. 'For those just getting started with exercise, walking is typically a more approachable and confidence-building entry point.'
If you're unsure where to start, Vasquez recommends walking for 15 minutes after lunch and dinner everyday and adding three 15-minute full-body strength training sessions to your schedule throughout the week. From there, you can increase the time and intensity as your body gets stronger.
Remember, as with most things in life, consistency is key for long-term success. 'Longevity isn't just about adding years to your life,' Pelc Graca says. 'It's about adding life to your years, and regular walking and strength training are two of the most accessible, effective ways to do that.'
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