Physical exercise is essential at all stages of life, but as time passes, certain types of workouts reign supreme for their health benefits.
Research published in The Lancet reveals that a mere quarter-hour of daily physical activity correlates with an additional three years of life and a 14 per cent decrease in mortality risk.
This underpins the emerging concept of longevity training, which prioritises long-term health maintenance over aesthetic goals.
Rather than focusing on appearance or immediate fitness targets, longevity training encourages workouts like cardiovascular exercises, resistance training and flexibility work, with the aim of preserving mobility and physical function throughout the ageing process.
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|Certain exercises are better at preserving physical function throughout the ageing process
Global fitness specialist Joanna Dase from Curves has identified five fundamental exercise types aimed at maintaining vitality rather than merely extending lifespan.
She explained that longevity-oriented exercise addresses bodily systems that typically weaken with advancing years, including muscular strength, joint flexibility and heart health.
"Longevity-focused training means that with small, consistent efforts, we can prevent bigger health issues like heart disease or mobility impairments," Joanna shared. "The goal is to keep you thriving, not just surviving, well into your later decades."
An ideal regimen, according to Joanna, should encompass uphill walking, resistance exercises, equilibrium training, moderate-intensity cardiovascular work, and joint mobility routines.
Thankfully, these require minimal equipment and can be adapted to various fitness levels. The focus remains on consistent, moderate effort rather than intense workouts, making the programme accessible to those beginning their fitness journey later in life.
Uphill walking provides cardiovascular benefits while minimising joint stress, which makes it particularly suitable for those concerned about knee and ankle health.
Joanna recommends beginning with a gentle 1-3 per cent gradient at approximately 4-5 kilometres per hour for half an hour daily.
Resistance training becomes crucial as natural muscle deterioration accelerates with age, potentially compromising everyday activities. A structured programme of 30-minute sessions three to four times weekly can counteract this decline.
Equilibrium exercises, though frequently overlooked, prove essential for preventing falls, a primary cause of injuries amongst elderly populations.
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|Resistance training becomes crucial as natural muscle deterioration accelerates
Even brief daily sessions of 5-10 minutes practising single-leg positions or yoga stances can significantly enhance stability and reflexes.
Moderate-intensity cardiovascular exercise, performed at 60-70 per cent of peak heart rate, allows conversation whilst creating mild breathlessness. Activities such as cycling, rowing or vigorous walking fall within this category, with sessions of half an hour recommended three to four times weekly.
This training method enhances the body's energy efficiency and has been associated with improved mental acuity and decreased dementia risk. Joint mobility exercises extend beyond simple stretching, encompassing the complete movement range of hips, shoulders and spine.
Daily practice of dynamic stretches, foam rolling or yoga movements for approximately 10 minutes helps maintain independence for activities ranging from gardening to dancing.