6 Rejuvenating Exercises for Increased Longevity
Imagine a world where we could live forever. It’s scary, exciting, and very much unfathomable. But as humans, we try so hard to turn back time. And we’ve even found a few ways to slow down this whole aging process.
And yes, exercises for longevity are part of that!
There’s a ton of exercise for better health. We’ve heard it all before… Exercise is the magic pill, and it can help slow down the signs of aging.
But are there really exercises that will make you live longer? Can exercise extend your life?
A healthy body can really go the distance. And certain exercises can target the specific issues that arise as you age, like balance or decreased muscle mass.
In this article, we’ll talk about 6 longevity exercises. Each one is targeted towards a specific area of your body and wellbeing. So, let’s take a look at these exercises for longer life.
6 Exercises for Longevity
1. Tree Pose: Balance
This is a basic yoga pose. It focuses on keeping our bodies balanced.
Unfortunately, balance is one of those “use it or lose it” skills. As we get older, we get more wobbly. This tends to go hand-in-hand with decreased muscle mass, which happens naturally as you age.
Tree pose helps to maintain balance. It can also be a good warm-up for yoga, pilates, or other exercises.
How to Do Tree Pose
- Start by standing with good posture. This means your weight should be centered, your feet either together or hip-width apart, and your spine neutral.
- Shift your weight to one leg. When you’re ready, lift your opposite foot from the floor and place the sole against the inside of your opposite leg.
- This should result in you balancing on one foot.
- Keep your hands together in front of your chest while you do this, palms together.
- Hold the position for a few seconds, perhaps up to ten or twenty, then repeat with the other foot. If it helps, concentrate on your breath and hold for 5 breaths.
Important Tip: Don’t rush while getting into this position. The aim is to improve your balance, not to go through a certain number of reps. If it’s your first time trying this exercise, have something nearby to grab in case you lose your balance.
Looking for more ways to work on your balance? Make sure to check out: Improve Your Balance With These Two Exercises
2. Plank: Upper Body & Core
Upper body and core strength is something else that we lose as we age. Doing endless push-ups and pull-ups isn’t exactly ideal (this can create a ton of wear and tear on your joints and tissue eventually), and it also takes up a lot of time.
Yet, a plank position is great for core strength. It can be easily worked into a regular yoga routine or any fitness routine, for that matter.
How to Do A Plank
- Start on your hands and knees. Keep your hands under your shoulders and your arms straight. Now bring your legs back until you’re supporting yourself on your toes.
- Your body should form a straight line from your head to your heels, with only your hands and toes touching the ground. Use your core strength to keep your body from sinking in the middle.
- Don’t allow your hips to sag!
Important Tip: This can be a tricky exercise for newcomers. For a simpler version, support yourself on your forearms instead of just your hands. This can take pressure off your wrists. Or you can use your knees instead of your toes to support yourself. Once you’re comfortable with this version of the exercise, try moving up to a full plank again.
3. Squat: Thighs & Glutes
Strong thigh and glute muscles are key to keeping your knees healthy (as well as preventing back pain or other discomforts).
A simple squat can go a long way! However, be careful to keep proper posture while doing this exercise. Squatting the wrong way can put more strain on your knees and back.
How to Do A Squat
- Start by standing with good posture, just like we did with the tree pose. Lower yourself down as if you were going to sit on a chair.
- Keep your knees behind the level of your toes while you do this, and stretch your arms out for balance.
There are few varieties of squat exercises you can try. Some involve keeping your feet and knees in. Others allow you to move your knees apart. Don’t push yourself too hard, but experiment to see what kind of squat position is the most comfortable for you.
Important Tip: For an extra challenge, try a weighted squat. Hold a weight, such as a dumbbell or a medicine ball. Hold it against your chest while you go up and down into the squat.
Read this article next: Low-Impact Exercises You Can Do At Home
4. Running/Walking: Heart & Cholesterol
For a good cardio workout, it’s hard to beat an old-fashioned run. Exercises like running go a long way to preventing heart disease. Plus, you don’t need much equipment to get that workout done.
Yet, not everyone can lace up and go for a run.
Bad knees or recurring injuries can throw a bit of a wrench into this plan. If running isn’t suitable for you, a good walk can be another great exercise (plus, walking is much easier on the joints!).
Power walking, or walking as quickly as you can, is a good way of keeping your heart and lungs healthy. It’s also a great way to get outside and obtain a bit of that sunshine vitamin, vitamin D.
Important Tip: Invest in a comfortable pair of walking shoes. This can prevent plantar fasciitis, amongst other unnecessary pain, from developing.
5. Swimming: Lung Health
Swimming is one of the most leisurely types of exercise.
But don’t let that fool you. It also comes with various benefits. The water takes the pressure off of your joints, freeing up your body to move. This is great for individuals that struggle with joint pain, such as arthritis.
Another feature that places swimming among exercises that will make you live longer is its beneficial effect on the lungs.
As we get older, shortness of breath becomes more of a problem. Swimming is a relatively simple (and fun!) exercise that promotes healthy lungs and a healthy body.
6. Stretching: Healthy Muscles & Flexibility
While you’re getting stuck into all of these new exercises, don’t forget about pre-and post-exercise stretching.
Exercises for better health won’t help you if your muscles aren’t prepared for their task. Regular stretching keeps your muscles supple and strong. This is crucial if you’re planning to make longevity exercises part of your routine.
Without regular stretching, your muscles might become damaged. In time, they won’t be able to keep up with the demands of your routine. They may also lose flexibility, which can put their mobility and independence at risk.
Warming up for exercise doesn’t require a dozen stretches. You can warm up with a few minutes of light activity before the real work begins.
However, you should be stretching out your muscles after your exercise and between sessions. It’s a great recovery method, and it’s super gentle on the body, which helps lower stress while also getting you moving.
The Importance of Longevity Exercises
Longevity is more than just living a long life. We all want quality of life, and this means good health. Like the ones we’ve just discussed, Longevity exercises go a long way in keeping your body strong and healthy for longer than you ever thought possible.
If you’re starting with exercise for better health, start gradually. Pushing yourself too hard at the beginning won’t end well. As your body adjusts to the exercise and your muscles become stronger, you’ll be able to do more and more.
Remember, the human body was made to move! Finding a regular movement routine that you enjoy and that supports your health is always best.
Read related: What Kind of Exercise is Essential for a Healthy Body?