As I’ve aged, I have started to prioritize long-term health over aesthetic goals. I am more interested in workouts that benefit my body and overall well-being rather than just seeking quick results.
What types of exercises or routines have you found most effective for longevity and overall health? I would love to hear what has worked for you, especially regarding energy, flexibility, or just feeling good in your body.
Move daily in different ways, balancing relaxing exercises like yoga or tai chi with higher intensity activities like lifting or HIIT. I do tai chi every day, climb 1-2 times a week, and perform strength and mobility workouts at home twice a week. As long as I work out or climb 2-3 times a week, I’m happy. I have also started cycling for fun, which makes cardio more enjoyable. Just find the sports you enjoy and do more of them.
I agree on the basics: strength (muscle mass), cardio, and balance. If you are interested in reading:
In Outlive, Peter Attia talks about a “Centenarian Decathlon” for planning activities in your later years.
Built to Move by Kelly and Juliet Starrett outlines “vital signs,” such as getting up from the floor and ways to improve.
I strength train four times a week, mixing heavy lifts with rehab exercises. I aim for 8,000 steps daily and ride my bike or walk stadium stairs weekly to improve my VO2 max, which has increased recently. Sundays are for mobility and a hike or a four-mile walk with hills.
I sometimes attend water aerobics on weekends, mostly with women over 60. The classes vary in style, but these women swear by it for staying flexible, maintaining cardio, and building strength safely.
Biking, walking, and strength training.
Tai chi helps improve balance and flexibility.
To maintain bone density, studies I reviewed a few years ago suggest that 6,000-8,000 steps per day is ideal.
MOBILITY! It’s easy to add once or twice a week. I love cat-cow, spinal twists, thoracic rotations, and cobra stretch.
The Team Plans app has me feeling balanced and flexible. It focuses on strength, not ego lifting.
We need a balance of strength, flexibility, and cardiovascular health.
For women, especially as we age, muscle mass, bone density, and balance are key. Focus on hypertrophy and strength training. Beyond exercise, ensure enough protein, consider HRT during menopause, and use creatine to maintain or increase muscle mass.
Cardio is vital for overall health and disease prevention. While women may overlook strength training, it is important to focus on all aspects of fitness. Strength, cardio, and mobility/balance are all essential for healthy aging.
Strength training provides cardio benefits, as exercises like walking lunges can elevate your heart rate. While maintaining a good daily step count is important, strength training often delivers the best results, especially if you’re limited on time or energy.
Strength training can raise your heart rate, but it is misleading to say it’s all you need for longevity. Many muscular people struggle to jog a mile. Cardio is essential for cancer prevention and overall health. While strength is important, incorporating heart rate elevation and mobility work is also crucial.
Yoga has proven to be more helpful for me than anything else I’ve tried.
Strength training and low-impact cardio are important, but enjoying your exercise is essential. There is no point in having a perfect program if you are not motivated to stick with it. Even small changes, like taking the stairs or walking instead of driving, can greatly improve your long-term health.
I absolutely love aerial silks! I started practicing at the age of 39, and even now at 50, it remains one of my favorite activities. I also enjoy hiking to balance things out and keep my fitness routine diverse.
I practice a mix of yoga, light strength training, calisthenics, roller skating, hiking, and pole dancing. This diverse and accessible routine has greatly improved my overall health.
I admire your approach! I would like to learn roller skating and possibly skateboarding, but I feel a bit apprehensive about it.
I incorporate a blend of strength training, light cardio, yoga, and Pilates, as each offers its own unique benefits.