Exercise Smarter, Not Harder: The Five Best Workouts for Longevity

People didn’t plan their workout. Some still don’t. Instead, they gardened and repaired their homes; others farmed or raised animals. Walking into town was an everyday occurrence. 

Today many of us alternate between sitting in an office chair and staring at a computer with sitting on a sofa and watching online entertainment. Because our everyday lives aren’t very active, we are on a constant quest for the best exercise to lose weight or the best exercise to lose belly fat. We wonder, what is the best fitness routine or the best home gym?

The most important aspect of any workout is not how many calories it burns, or how much muscle it develops. It’s not even how much it contributes to a prolonged lifespan. It’s consistency. The best fitness program for you is one you’ll stick with. The secret lies in learning how to exercise smarter, not harder. So here are the five best workouts for longevity.

Regular Workouts And A Prolonged Lifespan Are Connected

Exercise has proven benefits including healthy aging and a prolonged lifespan.  Writing in the Journal of the American Medical Association (JAMA) in 2018, Dr. Katrina L Piercy noted that, “Approximately 80% of US adults and adolescents are insufficiently active. Physical activity fosters normal growth and development and can make people feel, function, and sleep better and reduce risk of many chronic diseases.” 

In the article, JAMA sought to summarize key guidelines from the second edition of the Physical Activity Guidelines for Americans. The publication, JAMA noted, was the result of a “systematic review of the science supporting physical activity and health.” Its findings would later be used for the physical activity guidelines promoted by the U.S. Department of Health and Human Services (HHS). Among its recommendations was that adults engage in “at least 150 to 300 minutes per week of moderate exercise, 75 to 150 minutes each week of vigorous movement or an equivalent combination of both intensities, along with muscle-strengthening activities on two or more days a week.” Adults over the age of 65 were encouraged to add balance training to their mix of aerobic and muscle-strengthening workouts.  

Recently, the American Medical Association (AMA)amended these recommendations – thanks in part to a pair of studies published in Circulation. As AMA news editor Sara Berg pointed out, the study included 116,221 U.S. adults who self-reported “leisure-time physical activity” (in other words, exercise that is not done at work) through a validated questionnaire which was repeated as many as 15 times over three decades. Berg explained the study results showed, “…that if adults do more than the recommended amount, it can lower their risk of death.”

For study purposes, moderate physical activity was low-intensity exercise such as brisk walking or weightlifting. Often this type of workout is described as exercise where participants can comfortably carry on a conversation without needing to catch their breath but couldn’t sing. Conversation is impossible, however, during vigorous exercise like swimming, bike riding or running. 

According to Berg in the study “…working out two-to-four times beyond the minimum vigorous physical activity recommendations led to a lower risk of death from cardiovascular disease. Those who worked out two-to-four times above the moderate physical activity recommendations—about 300 to 599 minutes each week—saw the most benefit.”

Breaking down the results, participants who exceeded the recommended amount of moderate activity by two-to- four times enjoyed a 26% to 31% lower all-cause mortality and a 28% to 38% lower risk of cardiovascular disease mortality. They also had a 25% to 27% lower risk of non-cardiovascular disease mortality. Those who exceeded recommendations for vigorous activity by two to four times (about 150 to 299 minutes per week) had a 21% to 23% lower risk of all-cause mortality along with a 27% to 33% lower risk of cardiovascular disease mortality and 19% lower risk of non-cardiovascular disease mortality. Berg says the “nearly maximum association with lower mortality was achieved by performing more than 150 to 300 minutes per week of long-term leisure-time vigorous physical activity, 300 to 600 minutes per week of long-term leisure-time moderate physical activity, or an equivalent combination of both.”

Although it seems clear that the greatest longevity benefits accrue to those who exercise the most, looking at such a lofty goal can be intimidating, even discouraging to anyone just starting out. The good news is that moderate physical activity has almost immediate benefits. By modestly increasing your activity level, you’ll enjoy improved moods, better sleep, and even begin losing weight. While a healthy diet is also important for longevity, it can be easier to start with exercise. After a workout, those who began exercising recently report that they not only find it easier to make and eat healthy meals, but they often crave vegetables, fruits, and lean proteins as their commitment to fitness grows. 

Of course if you don’t workout regularly, it’s important to make sure there aren’t any underlying health issues that could hinder your progress. That’s why your first step should be taking a simple blood test. Kyla offers at-home tests that provide vital details about your cardiovascular health including cholesterol along with blood sugar and hormone levels, liver and kidney function and even if you are deficient in vital nutrients or vitamins. Many companies charge hundreds of dollars for similar tests, but Kyla’s is just $99. Your insurance may even cover the cost. 

Begin by completing a simple, on-line health quiz before selecting the test which is right for you. In two-to-four days, you’ll receive your blood test kit – complete with instructions for sample collection. Simply return it to our labs at no cost. Not only will your results include 14 different biomarkers but you’ll be able to utilize this information to understand your current health baseline. This is just the beginning of your journey to better health and longevity.

That’s because through the Kyla app, you’ll be able to monitor your biomarkers over time, see trends, and take actionable steps to improve them. You can also check your progress in just three months to see how far you’ve come.Along with this data you will also receive personalized insights including information on your risk for specific diseases along with symptoms. You can track the trends that matter most to you and stay informed about your health journey.

By learning about the areas you need to improve, you’ll be able to focus your workouts and find the best fitness routine for your needs. It’s important to take an at-home test before embarking on a new activity so you know both your weaknesses and your strengths. This is the first step toward enjoying a prolonged lifespan. And by continuously monitoring the progress you are making with the Kyla app, you’ll not only learn about the best exercise to lose weight but nutrition and lifestyle enhancements as well. So beyond the amount of time spent exercising, what are the five best workouts for longevity?

1.  Walking May Be The Best Fitness Routine For Longevity 

It doesn’t matter if you’re a former gym rat or a novice exerciser. If you haven’t worked out in a while, start with walking. This low-impact exercise can be done daily. It will get your body moving and might even help you connect with your neighbors. 

Think walking isn’t the best fitness routine? Think again. Trainer to the stars Harley Pasternak helps actors become superheroes (including Tobey Maguire for Spider-Man, Halle Berry for Catwoman, both Ben Foster and Ellen Page for X-Men, and Robert Pattinson for Twilight). He doesn’t have his clients run, bike ride, or swim. He has them walk. Every day they have to walk 12,000 steps or about six miles. While that’s a high level of walking, he considers it the best exercise to lose weight – especially when combined with resistance training and a healthy diet. 

Are you unconvinced that walking and a prolonged lifespan go together? Well, walking is the most common exercise amongst the long-lived and far flung Blue Zone-residents. Although many of them garden and some do martial arts, for the vast majority walking is their primary form of transportation and exercise. Dr. Valter Longo has spent years researching older, Blue Zone inhabitants. He recommends a brisk, one-hour walk every day, explaining that, “The goal of walking for an hour a day can easily be achieved. For example, pick a coffee shop or restaurant fifteen minutes from your work and make a point of going there twice a day. It can also be achieved on the weekend by walking when you would normally drive.”

A recent British study asserted that if adults over 40 started daily walks equal to the ones enjoyed by America’s most physically active members, they could lengthen their lifespan by five years. One out of four could add six hours to their average life expectancy for every hour that they walk.  

Start small. A casual evening stroll around your neighborhood can help you develop a healthy habit. Aim to do it at the same time whether it’s first thing in the morning or after your evening meal. As you become more comfortable with the activity, add distance and increase your pace. 

Even if you workout regularly, a daily walk remains one of the best workouts to lose belly fat and it can also accelerate weight loss. Instead of driving, walk to your local coffee shop or market. Longterm, prioritize walkability when considering relocating to a new community.  And while diet is equally important, you may find yourself more motivated to watch what you eat when you’ve adopted a new walking regimen. 

2. Don’t neglect resistance training  

One of the most common mistakes among new fitness adherents is ignoring weight training in favor of cardiovascular exercises. It’s easy to see how this happens. Cardio skills are fairly easy to acquire. After a few days it’s possible to get a decent workout on a stationary bike, elliptical, or treadmill. Many view one form of cardio or another as the best exercise to lose weight. That’s because if you haven’t exercised recently and you start doing cardiovascular exercises, you’ll quickly experience a calorie deficit. That’s when you are burning more calories per day than you are consuming. When this happens, you start losing weight. 

However, just because you are getting lighter, it doesn’t mean that the best fitness for either your body or longevity is cardio. For one thing, if you aren’t careful your body will be shedding either muscle or water. That can be very unhealthy. Studies have consistently confirmed that while both cardio and resistance training help people lose weight, those who do exclusively cardio are more likely to lose muscle as well as fat. Those who incorporate resistance training into their workout mainly shed body fat as they lose weight. That’s why resistance training remains one of the best workouts to lose belly fat. 

If you haven’t exercised recently, it’s likely that you’ve not only gained body fat but that you’ve lost muscle as well. One study that focused on resistance training noted that, “Inactive adults experience a three percent to eight percent loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Ten weeks of resistance training may increase lean weight by [ 3.3 pounds], increase resting metabolic rate by seven percent and reduce fat weight by [four pounds].” The study also noted numerous benefits from weight training including, “improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.”

The study noted that using weights regularly as part of your workout can prevent type 2 diabetes (because it reduces body fat and increases insulin sensitivity), while improving cardiovascular health because it reduces resting blood pressure while decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol. 

If you’re concerned about your cholesterol levels, remember Kyla offers a lipid panel test. Without one, it’s almost impossible to know your levels of the “bad cholesterol,” low-density lipoprotein, and the “good cholesterol,” high-density lipoprotein. Kyla’s at-home blood test is just $99 and includes tests for blood sugar and levels along with kidney, heart, and liver health. 

Just download the Kyla app. You can also order the test online.You’ll be guided through a simple series of questions about your health history. You’ll also be invited to enroll in Kyla’s Dedicated Health Program. This program allowed you to consistently track your progress while leveraging your nutrition and lifestyle changes along with setting goals. 

Kyla’s Dedicated Health Program not only empowers your health journey but also helps you get ahead of chronic conditions like type 2 diabetes and heart disease. These conditions are the enemy of a healthy and prolonged lifespan. This isn’t to suggest that consistent cardio isn’t vital for longevity. It is, but it’s only one component.  

If you’ve never used weights before, hire a professional trainer for one or two sessions. Even with online tutorials, it’s just too easy for beginners to injure themselves. As with any workout, start small. Remember, your muscles can’t see how much you’re lifting. The goal is not to swing as heavy a weight as possible. The goal is to develop muscles. One of the best ways to do this is by using a weight you can do 8-15 controlled repetitions with. As BuiltLean founder Marc Perry explains, “It’s not necessarily the amount of weight that is used, or the number of repetitions that helps burn the most fat, but the intensity of the workout.”

If the cost or commute prevents you from going to a fitness center, with a bit of practice you may discover you like working out at home. For resistance training, the best home gym includes ascending dumbbells (from two or five pounds up to 20 or more), a mat, and a flat bench. A mirror is helpful both for making sure your form is correct and to see visual evidence of your progress. If you have the space, you’ll likely add to the equipment over time. Whether you have a dedicated space for exercise, or just a corner of the basement, what makes for the best home gym is creating an environment where you enjoy working out. Plus, with a home gym you can wear whatever your want and it’s easier for your entire family to join in.

3. Lengthen Your Lifespan With High Intensity Interval Training That Improves Your VO₂ Max

What’s great about starting to workout is that before long you’ll be looking for bigger challenges. Maybe you’re considering new workouts to lose belly fat or just the best exercise to lose weight. Multiple studies confirm that high intensity interval training or HIIT is the answer. HIIT is not for the beginner. However, when you’re comfortable with cardio, consider incorporating HIIT into your workout routine. Instead of jogging, sprint for less than a minute. Then walk for 90 seconds. Or run full out on the treadmill for the same amount of time before slowing the machine to a brisk walk for 90 seconds. HIIT can be incorporated into any cardio activity but a recent examination of studies suggested that cycling is the best exercise to lose belly fat.

Reviewing numerous randomized controlled trials, a recent article in the Journal of Clinical Medicine looked at different types of high-intensity interval training including bike riding, overground running, and treadmill running. The article noted that participants who applied HIIT to bike riding or overground running enjoyed “a significant reduction in fat mass,” while all three activities were responsible for “a significant reduction in body fat percentage.” 

Research revealed that overground running had the greatest overall effect, while cycling was the only exercise to show a significant increase in fat-free mass (in other words, muscle.) Examining the numerous studies, article authors concluded that the best workout involved training for more than eight weeks with at least three HIIT sessions per week. The authors recommended that the intense portion of HIIT last for a little less than one minute while ninety seconds of active recovery (which means exercising more slowly but not stopping) “…are more effective for eliciting favorable body composition changes.”

The reason that deploying HIIT to cycling or running is so effective and among the top exercises to lose belly fat along with being the best exercise to lose weight is due primarily to its effect on oxygen uptake, often called VO₂ max. 

A way of measuring aerobic fitness levels, VO₂ max is the maximum amount of oxygen your body can absorb and use during a workout. Increasing VO₂ max is a great way to lengthen lifespan. In fact, examining the data for millions of people, a research analysis compared their cardiorespiratory fitness with their risk of death from any cause. Those in the top third of cardio fitness as measured by VO₂, nearly cut their risk of all-cause mortality in half.

4. Don’t Ignore Longevity Extending Stretching and Balance Exercises 

Injuries can derail even the most motivated. Regular stretching is one of the best ways to prevent them. Because it’s not a good idea to stretch cold muscles, balance and stretching sessions should be incorporated into your weekly workout routine. At the beginning of most workouts, fitness experts recommend starting slowly and progressing from a jog to a run, for example, or using light weights as a warm-up. Instead of cramming stretching into the first five minutes of a workout, dedicate a separate time once or twice a week to stretching and balance-related activities. 

For many, yoga is the best way to prevent injury. Although some poses are challenging, beginners can learn how to do the ones that stretch muscles the most. It’s important to learn from a qualified professional. However, once you’ve learned how to properly do downward dog, cat, cow and other poses, you can easily find free classes online. Along with stretching muscles that often become tight from workouts, improving your balance can pay dividends in the future. For instance, yoga adherents in their 80s are far less likely to suffer a fall. 

One examination of studies discovered a connection between yoga and several established longevity predictors like walking speed and leg strength. As study author Julia Loewenthal explained to the Harvard Gazette, “There are many contributing factors to frailty, such as difficulties with walking and balance, cognitive impairment, and certain chronic conditions. When you look at a whole person, especially an older person, there may be a number of difficulties that each contribute to frailty. Since yoga is an integrative practice that impacts multiple areas of health, it may be effective for preventing a syndrome like frailty, which has multiple causes.”

A different study established that yoga can actually reverse aging due not only to its effect on flexibility but also the way meditation reduces stress. Examining nearly 100 healthy participants in the “Yoga and Meditation-based Lifestyle Intervention” study and its effect on cellular aging, participants were enrolled in a three-month yoga program. By testing their blood throughout, researchers discovered improvements in several aging-related biomarkers. 

Testing of these biomarkers is also available when you download the Kyla app. Just like the scientists in the yoga study, you’ll be able to regularly monitor your biomarkers over time and see how your lifestyle changes contribute not only to healthy aging but even reverse aging and a prolonged lifespan.

The Yoga and Meditation-based Lifestyle Intervention study concluded that it “…significantly reduced the rate of cellular aging in apparently healthy population…Though we cannot change our biology or chronological age we can definitely reverse/slow down the pace at which we age by adopting yoga practices. So our health and the rate at which we age entirely depends on our choices.”

Along with yoga, ballet and many other dance styles can also improve balance and flexibility. Whether you practiced growing up or just want to try something new, you’re never too old to enroll in a beginner dance class. Many are offered at low-cost through community centers. Other options include cardio barre, an intense workout that incorporates ballet as part of an aerobics-style class. 

5.  Play a Sport and Join a Team

Whether you’re looking for the best exercise to lose weight or the best exercise to lose belly fat, the biggest benefits accrue to those who consistently workout. Many find that scheduling activities with others is a great way to stay on track. Not only can sports help with cardiovascular fitness but the longest-lived people are often those with the strongest social ties. 

When it comes to longevity, tennis tops most lists with players in their 80s and 90s not uncommon. Although it has a steep learning curve, many have begun playing the sport as older adults. The advantage to tennis and many other sports is that while running is often a component, players tend to be far less aware of the activity than solo joggers. 

Tennis is not the only sport that promotes longevity. While derided by many racquet purists, pickleball has gained millions of players over the past few years. It’s easier to learn than tennis, is played on a smaller court, and requires less running. 

Along with racquet sports, soccer, softball, and basketball are popular with many adults – often in the context of work-sponsored events. Chances are there’s a game going that you could join. Don’t let your perceived lack of skill hold you back – most company-sponsored teams are filled with beginners and weekend athletes. Community centers also offer beginner lessons in a variety of sports – which delivers the opportunity to learn something new while making new friends. 

Any one of these five workouts are longevity lengtheners but combining all of them is one of the best ways to extend your healthspan. This is the number of years you enjoy when you’re healthy and disease-free. For many Americans, chronic conditions along with the debilitating, expensive, and unpleasant treatments they require begins in their 60s. One survey conducted across the U.S. by the Pew Research Center, showed that “75% of U.S. adults aged 65 and older are living with a chronic condition…” 

Often older adults endure more than a decade of treatments during the final years of their life. Although they may reach their 70th or even 80th birthdays, it’s unlikely that they are really celebrating these milestones. That’s one reason Kyla is so focused on healthspans, which means helping you to live not just a long life but a happy one. To discover how lifestyle choices affect your lifespan and enjoy a free estimated life expectancy, download the Kyla app.

Sources:

Sources:

1. Piercy, Katrina L., PhD, RD. “The Physical Activity Guidelines for Americans,” JAMA. November 20, 2018. https://jamanetwork.com/journals/jama/article-abstract/2712935
2. Berg, Sara., MS. “Massive study uncovers how much exercise is needed to live longer,” AMA. January 23, 2024. https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer
3. Lee, Dong Hoon, ScD. “Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of U.S. Adults,” Circulation. July 25, 2022. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
4. Stein, Joel. “How to Get a Superhero Body in 90 Days or Less!” GQ. July 21, 2015. https://www.gq.com/story/fitness-how-to-get-chris-pratt-fit
5. Longo, Valter., MD. “What Exercise is Best for Optimal Health and Longevity?” Blue Zones. (Reprinted from The Longevity Diet, NY: Penguin Random House, 2018. https://www.bluezones.com/2018/01/what-exercise-best-happy-healthy-life/
6. Cohen, Finn. “Daily walk may prolong lifespan,” Medical News Today. November 23, 2024. https://www.medicalnewstoday.com/articles/daily-walk-may-prolong-lifespan
7. Veerman, Lennert,. et al. “Physical activity and life expectancy: a life-table analysis,” British Journal of Sports Medicine. November 14, 2024. https://bjsm.bmj.com/content/early/2024/10/07/bjsports-2024-108125.citation-tools
8. Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current Sports Medicine Reports. July/ August 2012. https://pubmed.ncbi.nlm.nih.gov/22777332/
9. Schoenfeld, Brad J et al. “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.” Journal of strength and conditioning research vol. October 29, 2015. https://pubmed.ncbi.nlm.nih.gov/25853914/
10. Perry, Marc. “High Reps vs. Low Reps: Which is Better?” BuiltLean. December 13, 2024. https://www.builtlean.com/high-reps-vs-low-reps/
11. Khodadadi, Fatemeh et al. “The Effect of High-Intensity Interval Training Type on Body Fat Percentage, Fat and Fat-Free Mass: A Systematic Review and Meta-Analysis of Randomized Clinical Trials,” Journal of Clinical Medicine. March 15, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10054577/
12. Jewell, Tim. “Everything to Know About VO₂ Max,” Healthline. August 15, 2023. https://www.healthline.com/health/vo2-max
13. Snape, Joel. “Should I worry about my VO2 max?,” The Guardian. June 18, 2023. https://www.theguardian.com/lifeandstyle/2023/jun/18/should-i-worry-vo2-max-oxygen-health
14. Laukkanen, Jari A. MD, PhD. “Objectively Assessed Cardiorespiratory Fitness and All-Cause Mortality Risk: An Updated Meta-analysis of 37 Cohort Studies Involving 2,258,029 Participants,” Mayo Clinic Proceedings. June 2022. https://www.mayoclinicproceedings.org/article/S0025-6196(22)00133-1/abstract
15. Fox, Susannah. “Part One: Who Lives with Chronic Conditions,” Pew Research Center. November 26, 2013. https://www.pewresearch.org/internet/2013/11/26/part-one-who-lives-with-chronic-conditions/
16. “Strong evidence that yoga protects against frailty,” Harvard Gazette. March 14, 2023. https://news.harvard.edu/gazette/story/2023/03/strong-evidence-that-yoga-protects-against-frailty-in-older-adults/
17. Loewenthal, Julia. MD. “Effect of Yoga on Frailty in Older Adults: A Systematic Review,” Annals of Internal Medicine. March 14, 2023. https://www.acpjournals.org/doi/10.7326/M22-2553
18. Tolahunase, Madhuri et al. “Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study.” Oxidative Medicine and Cellular Longevity.  January 16, 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5278216/