Exercise is an important part of living a healthy lifestyle, and it’s no secret that staying active can help you live a longer life. Indeed, physical activity, according to the Centers for Disease Control and Prevention (CDC), can lower the risk of chronic diseases such as diabetes, heart disease, and some cancers, as well as improve mental health.
But what types of workouts are most beneficial to longevity? Here are some types of exercise that have been shown to help you live longer, as well as the scientific evidence to back them up:
- Cardiovascular Workout
Cardiovascular exercise, also known as aerobic exercise, refers to any activity that raises your heart rate and causes you to breathe more deeply. This type of exercise is especially beneficial for cardiovascular health and lowering the risk of chronic diseases.
Regular aerobic exercise, according to the American Heart Association, can help lower blood pressure, improve cholesterol levels, and lower the risk of heart disease. It can also aid in weight loss and improve mood and sleep quality.
Cardiovascular exercise examples include:
Walking
Running
Cycling
Swimming
Dancing
Rowing
- Muscle Building
Strength training, also known as resistance training, refers to any exercise that involves the use of resistance to increase muscle strength and endurance. This type of exercise is especially important for preserving bone density and muscle mass as you get older.
Strength training, according to the National Institute on Aging, can also help improve balance and reduce the risk of falling, which can be especially beneficial for older adults. It can also aid in weight management and glucose control.
Strength training exercises include the following:
Weight training
Exercising with your own bodyweight (such as push-ups, squats, and lunges)
Exercises with resistance bands
Pilates
- Interval Training at High Intensity (HIIT)
HIIT is a type of workout that consists of short bursts of intense exercise followed by periods of rest or low-intensity activity. This type of exercise can be especially beneficial for improving cardiovascular fitness and calorie burn.
A study published in the British Journal of Sports Medicine found that HIIT can help improve cardiovascular health, body fat, and glucose control. It may also be especially beneficial for older adults, as it can improve muscle function and lower the risk of falling.
HIIT exercises include the following:
Sprinting
Burpees
Jacks of all trades
Squat jumps
Climbers on the mountain
- Yoga
Yoga is a type of exercise that incorporates physical postures, breathing exercises, and meditation. This type of exercise can be especially beneficial for stress reduction and mental health improvement.
Yoga has been shown to help reduce anxiety and depression, improve sleep quality, and reduce chronic pain, according to the National Center for Complementary and Integrative Health. It may also aid in the improvement of flexibility and balance.
Yoga poses include the following:
Downward-facing dog
Tree pose
Warrior II
Child’s pose
Corpse pose
Tai chi is a type of exercise that entails slow, gentle movements as well as deep breathing. This type of exercise is especially good for improving balance and lowering the risk of falling.
Tai chi has been shown to help improve balance, chronic pain, and cardiovascular health, according to the National Center for Complementary and Integrative Health. It may also be especially beneficial for older adults, as it can improve flexibility and lower the risk of falling.
Tai chi movements include the following:
Brush knee and push
Grasp the bird’s tail
Repulse monkey
Single whip
Cloud hands
Conclusion
Staying active is beneficial to one’s overall health and longevity. Including a variety of workouts in your routine can help you reap the benefits of each type of exercise. Combining cardiovascular exercise with strength training and yoga, for example, can help improve overall fitness, lower the risk of chronic diseases, and boost mental health.
It is important to note that everyone’s exercise requirements differ, and it is critical to consult with your doctor before beginning a new exercise program. Furthermore, it is critical to begin slowly and gradually increase the intensity and duration of your workouts over time.
Finally, there are numerous types of workouts that can help you live a longer life and improve your overall health. Cardiovascular exercise, strength training, HIIT, yoga, and tai chi are just a few of the exercises that have been shown to improve longevity. You can achieve your fitness goals and improve your health and longevity by incorporating a variety of exercises into your routine and working with your healthcare provider.