Exercises for longevity

How do you stay fit and active? Maybe you go for walks, lift weights, or follow a structured program. Movement comes in many forms — and the good news is that almost all of it supports your health. Still, research shows that some types and amounts of physical activity can have a particularly strong impact on how we age.

Physical activity and longevity

A large study published in 2022 followed over 116,000 adults for 30 years and found:

• People who did around 150–300 minutes of higher-intensity exercise per week, like running or swimming, had up to 31% lower risk of dying from cardiovascular disease.
  
• Those who did 300–600 minutes of moderate activity per week such as walking or cycling had up to 27% lower risk of early death.

• Doing more than these amounts wasn’t harmful, but the added benefits started to level off.

In this blog, we’ll explore which types of exercise best support a long and healthy life — from resistance training for longevity and Zone 2 cardio, to low-impact options like yoga, stretching, and traditional longevity exercises. Whether you’re over 50, just getting started, or looking to improve your routine in your 60s, 70s, or beyond, we’ll look at what the science says about strength, mobility, and movement as we age.

Related: Clinical trial: Can omega-3, vitamin D, and exercise slow biological aging?

Strength training and longevity

While many think of weight training as something for younger adults or athletes, research shows that regular resistance training is one of the most effective ways to support healthy aging – especially from the age of 50 and up.

A 2024 study of 4,814 adults found that those who did strength training for 60 minutes or more per week had significantly longer telomeres – a marker of biological age – than those who did none. On average, this difference was equivalent to nearly four years less biological aging.

The researchers also saw a clear pattern: for every additional 10 minutes of resistance training, telomere length increased by an average of 6.7 base pairs. That suggests even small weekly sessions may help slow down cellular aging over time.

Another landmark study from 2007 focused on 25 healthy older adults who followed a six-month resistance training program. At the start, their muscles were not only weaker but also showed signs of mitochondrial dysfunction – a key factor in age-related decline. But after just two strength sessions per week for half a year, gene expression patterns in their muscle tissue had reversed to resemble those of younger adults. They also increased their strength by around 50%.

What counts as resistance training?

In the 2007 study, resistance training included exercises that focus on building strength – not necessarily lifting heavy weights. These movements involved major muscle groups and included:

• Deadlifts
• Squats
• Clean and press
• Lunges
• Resistance band exercises
• Push-ups

The training was performed twice a week with gradual progression, which shows how consistent effort – not intensity alone – makes a measurable difference.

Read our blog: Resistance training and aging reversal: 7 things you need to know to learn even more about resistance training and longevity.

Women’s strength and longevity

A new randomized controlled trial published in 2025 explored how strength training can support women’s strength and longevity, particularly during the menopausal transition. The study included 72 healthy women aged 40 to 60, divided into three groups: premenopausal, perimenopausal, and postmenopausal.

Half of the participants followed a 12-week low-load resistance training program at home. The exercises were performed four times per week and included bodyweight movements, resistance bands, and light weights. The other half continued with their usual physical activity as a control group.

What did the study show?

A 12-week low-load home-based strength training program led to:

• 19–20% increase in hip strength
• Improved balance and flexibility, especially in postmenopausal women
• Slight increase in muscle mass (about 2%)
• No difference in results between pre-, peri-, and postmenopausal women

Cardio for longevity

A large study published in JAMA Network Open highlights a strong link between cardiorespiratory fitness and long-term survival. Researchers followed over 120,000 adults who completed a treadmill test. The takeaway was clear: better fitness was consistently associated with lower risk of early death—even at the highest levels. Those with extremely high fitness outlived even the “high fitness” group.

The benefits were especially evident in older adults and people with high blood pressure, but the pattern held across all ages and health statuses.

Zone 2 cardio and longevity

When discussing cardio for longevity, zone 2 training comes up often for good reason. Zone 2 is a moderate-intensity aerobic training zone where the body uses fat as its main energy source. It’s typically described as:

• Breathing through your nose
• Able to hold a conversation
• Feeling like you’re working, but without strain

This type of aerobic exercise includes brisk walking, cycling, light jogging, or rowing at a steady pace.

Numerous studies support the role of aerobic exercise in longevity, showing improvements in cardiovascular health, insulin sensitivity, fat metabolism, and mitochondrial function—key factors in healthy aging.

“I don’t have time” — or do you?

Many people feel they don’t have time for cardio. But you can build meaningful fitness through small, consistent choices:

• Bike to work instead of driving
• Take a brisk walk during lunch
• Choose stairs over elevators
• Take calls while walking outside

These everyday habits can help you reach the intensity needed for Zone 2 cardio and longevity benefits—without setting aside hours for formal workouts.

Resistance training vs cardio for healthy aging – the scientific perspective

Both cardio and strength training are good for healthy aging—but they work in different ways. A study from 2025 looked at people who had trained regularly for over 15 years, either with endurance training or strength training, and compared their muscles to those of people who didn’t train.

According to the study, cardio had a big impact on the muscles at the cellular level. Over 650 proteins were altered, most linked to mitochondria, energy production, and fat burning. These changes are closely tied to improved metabolic health and may help delay age-related decline.

Strength training, on the other hand, showed only a few changes in resting muscle proteins. But that doesn’t mean it’s less valuable. Research shows that just one hour of resistance training per week can support telomere length—a marker of biological age—and help preserve strength, balance, and bone health. In one study, a six-month training program reversed gene expression patterns in older adults’ muscles to resemble those of much younger individuals.

Interestingly, the endurance-trained group in the 2025 study had a muscle profile that looked more like that of younger people and was the opposite of what’s seen in aging or type 2 diabetes.

Yoga and stretching – the longevity impact

Yoga for longevity isn’t about extreme poses—it’s about consistent, balanced movement that supports your body as you age. It improves flexibility, strength, balance, and breath control, all of which promote physical and mental well-being.

Research from 2024 highlights yoga’s powerful role in healthy aging. It improves physical function, reduces stress, lowers inflammation, and may help preserve telomere length—an important marker of cellular aging.

Key benefits of yoga from the study:

• Supports cognitive function and emotional balance
• Builds muscle strength and joint flexibility
• Reduces cortisol and chronic inflammation
• Enhances mitochondrial function
• Preserves telomere length in long-term practitioners

Results observed in older adults:

Stretching for 50 year olds and stretching for 60 year olds is an effective way to maintain mobility and reduce stiffness. Stretching for 70 year olds should be gentle and consistent, focusing on joint health and balance.

Yoga for 60 and yoga for 80 year olds can include modified movements—such as chair yoga, light balance poses, and calming breathwork—making it accessible and safe at any age.

Best yoga poses for longevity include:

• Spinal twists
• Hip openers
• Tree pose (for balance)
• Seated forward fold

Whether it’s yoga for 50 year olds or stretching for 70 year olds, the most important factor is regular practice. Gentle, mindful movement supports strength, flexibility, and long-term quality of life.

Traditional longevity exercise traditions

Let’s end where it all began. Long before studios, fitness apps, or wearables, movement was already central to long life. Across ancient cultures, slow, intentional practices were developed to preserve strength, mobility, and clarity through every stage of life.

In Tibet, Tibetan longevity exercises like the Five Tibetan Rites focused on energy flow, spinal mobility, and inner balance. Practiced daily, these simple yet dynamic movements supported vitality and graceful aging—no matter the decade.

In China, elders turned to longevity stick exercises, using a wooden stick to guide the body through gentle stretches and controlled twists. These movements help improve posture, joint flexibility, and circulation. Practiced in courtyards and parks, they’re still a daily habit for many older adults seeking to stay agile and upright.

What connects these ancient methods is not intensity, but consistency. These forms of movement weren’t designed for short-term goals. They were built for lifelong health.

By bringing even a few of these traditional practices into modern routines, we connect with a timeless principle: mindful movement is one of the simplest, most powerful tools for a longer, healthier life.

Martial arts for longevity

Martial arts aren’t just for the young. When you take away full-contact and hard sparring, what remains is a structured, low-impact way to improve strength, balance, and coordination—ideal for older adults.

Martial arts for senior adults like tai chi, non-contact karate, or adapted aikido offer:

• Improved balance and fall prevention
• Better joint mobility and posture
• Light aerobic conditioning
• Mental focus and confidence

Many programs are designed specifically for people aged 60, 70, or even 80+, with options for standing or seated practice. The routines are controlled, mindful, and safe—yet still effective in supporting physical health and mental clarity.

Martial arts for the elderly bring a sense of purpose to movement. Each technique is intentional, encouraging concentration, calm, and discipline. For seniors who don’t enjoy traditional exercise, martial arts can feel more engaging and meaningful.

At its core, this is not about fighting—it’s about staying sharp, steady, and active for as long as possible. And that’s a goal worth pursuing at any age.

It’s never too late to start

No matter your age or fitness level, it’s never too late to start moving. Whether it’s strength training, walking, yoga, or traditional longevity exercises, consistent physical activity helps you stay stronger, sharper, and more resilient as you age.

At Purovitalis, we believe in a holistic approach to longevity. In addition to regular movement, certain nutrients and compounds can support healthy aging from within.

See how you can boost your longevity with our full range of science-backed supplements, find all our products here.