“My secret is that I’ll never get off the couch,” said no centenarian ever. In fact, the oldest individuals globally seldom neglect their fitness regimes. Research indicates that those reaching 100 tend to endorse activities like regular walks, agriculture, and gardening.

While this approach may not blend seamlessly with contemporary lifestyles, it hasn’t deterred scientists from seeking the ideal types and amounts of exercise that promote longevity and health.

It’s clear that inactivity is not an option. Insufficient physical activity is responsible for at least 3.9 million premature deaths each year worldwide and significantly heightens the risk of chronic conditions, including heart disease, stroke, and various cancers. On the flip side, engaging in regular exercise can extend your life by up to 7 years while enhancing your health span.

The Evolution of Movement

A rough estimate of how our physical activity is rooted in our evolutionary past suggests that modern hunter-gatherers, whose lifestyles closely mirror those of our ancestors, engage in about 11,000-20,000 steps daily through hunting, climbing, digging, and transporting resources.

They exhibit significantly lower rates of chronic diseases compared to those in Western societies, likely due to their high physical activity levels, which stimulate the body’s internal repair and maintenance systems. Evolutionary anthropologist from Harvard, Daniel Lieberman, posits that exercise is linked to essential physiological maintenance because evolution connects the two; the genes responsible for bodily repair and upkeep activate predominantly during movement, conserving energy when one is inactive.

Given the “use it or lose it” concept, increasing numbers of researchers are beginning to view exercise not merely as an “anti-aging” tactic but as a means to reverse the detrimental effects of ongoing physical inactivity, potentially adding years to our lives. “Movement is one strategy we can adopt to optimize our rate of decline,” asserts Norman Lazaro, a Professor of Exercise Physiology at King’s College, London.

How Much?

So, how much exercise should we aim for? Lazaro recommends referencing the World Health Organization (WHO) Guidelines, which suggest that adults engage in moderate to vigorous physical activity for 150-300 minutes a week (think brisk walking—not singing) or 75-150 minutes of vigorous exercise (like running or fast cycling). Those aged over 65 should also incorporate resistance training and balance-focused exercises into their routines.

Importantly, these activities don’t need to be pre-arranged workouts. Any activity that utilizes your muscles or elevates your heart rate can be effective (see Longevity Hack). In addition to this advice, there are lesser-known strategies you can explore. In-depth insights are available here.

Mikel Izquierdo, an author at Navarra Public University and contributor to the “Global Consensus” on healthy longevity published in January, concurs that WHO guidelines are a solid foundation for reducing disease risks and extending lifespan, though he cautions they may not guarantee a fulfilling older age. “Many studies supporting these guidelines focus on disease risk and mortality, rather than functional independence,” he notes. “Simply adhering to basic recommendations won’t automatically ensure sustained independence, especially in those over 65.”

Building Strength

According to Izquierdo, those from middle age onward must take strengthening their muscles seriously. Beginning in their 30s, individuals start losing muscle mass. This decline can impact the fast-twitch muscle fibers necessary for actions like standing from a seated position. If this trend is left unaddressed, the loss of strength and endurance can elevate the risks of falls and mobility issues, as well as raise mortality rates among older adults.

Numerous studies have established connections between weak grip strength and shorter lifespans. However, it doesn’t mean you need to focus solely on improving hand strength. Grip strength serves as a reliable indicator of overall strength since it correlates well with the strength of major muscle groups, including the legs.

A Balancing Act

Maintaining balance is also crucial from middle age onward. A 2022 study revealed that individuals between 51 and 75 were twice as likely to face a ten-year mortality risk if they couldn’t balance on one foot for ten seconds.

Exercises like squats and planks are excellent starting points, notes Izquierdo, but as muscle loss accelerates, it’s vital to intensify your workouts by adding weights or resistance bands.

Geriatrician Maria Fiataron Singh from the University of Sydney also recommends power training. More agile individuals might benefit from jumping over stairs or performing fast leg presses at 80% of their maximum lifting weight, as explosive strength training engages the fast-twitch “Type II” muscle fibers that tend to diminish with age.

It’s never too late to begin. Research indicates that even frail individuals in their 90s can increase muscle mass, improving their ability to stand and walk independently. Interestingly, even the intent to increase strength can yield some advantages, according to Fiataron Singh. Although you might not see significant initial weight changes, the intention to “move faster” stimulates the recruitment of Type II fibers, enhancing overall strength.

Overall, there are numerous strategies to mitigate the physical decline associated with aging. However, we must be realistic, advises Lazarus, an enthusiastic cyclist nearing his 90th year.

Many factors influencing our health are beyond our control. For instance, the maximum heart rate—what you can achieve during exercise—tends to decrease with age, determined by the formula 220 minus your age. “You can’t reverse this aging process with any amount of exercise,” says Lazarus, noting that even elite athletes will see reductions in muscle mass, strength, and cardiovascular capacity as they age, no matter their training regimen.

“We will all face mortality,” Lazarus states. “The aim is to maintain functionality for as long as possible and to pass away in your later years, not earlier.”

As Izquierdo aptly summarizes, we should strive to “live fully and delay aging as much as we can.”