Six exercises proven to give you a longer healthier life (2025)

If you want to live longer, doctors and researchers say it’s simple – you need to move more. Dr Suzanne Wylie, GP and medical adviser for IQdoctor, says regular physical activity profoundly affects multiple physiological systems, helping to prevent chronic disease and enhance the quality of life as we age.

According to Wylie, “Regular exercise helps to reduce levels of LDL (‘bad’) cholesterol while increasing HDL (‘good’) cholesterol, thereby reducing the risk of the narrowing and hardening of arteries. Over time, exercise leads to a lower risk of heart attacks, strokes, and other cardiovascular complications.”

Exercise also plays a crucial role in preventing and managing type 2 diabetes by improving insulin sensitivity. “Physical activity encourages muscles to absorb glucose more efficiently, reducing blood sugar levels and reducing the risk of diabetes-related complications such as neuropathy, kidney disease, and cardiovascular damage,” says Wylie.

Chronic low-grade inflammation is a major contributor to ageing and many age-related diseases, including heart disease, cancer, and neurodegenerative conditions, Wylie says, but “regular movement helps to regulate the immune system and aids in weight management, which is key to reducing inflammation.”

“The key is consistency; even moderate activity levels, such as walking 30 minutes daily, can yield significant long-term health benefits. As a doctor, I would encourage people to view exercise as a fundamental part of their healthcare routine, just as important as diet, sleep, and regular check-ups,” says Wylie.

We spoke to personal trainers to discover the six best exercises to help extend your life.

Get walking to boost your life expectancy

As we age, our heart and lungs naturally slow down. In scientific terms, our VO2 max drops, meaning our cardiovascular system isn’t as efficient as it used to be. The good news? Cardio training, such as brisk walking, gentle jogging, or cycling, helps maintain cardiovascular fitness by improving endurance and overall vitality.

Cardio doesn’t just offer heart and lung benefits. As personal trainer and author of The Midlife Male Handbook, James Davis says, “Over time, we lose mitochondria from our cells. You can think of mitochondria as powerhouses that provide energy to cells. As they become less efficient, we can notice that energy levels and endurance drop. Cardio exercise also helps replenish and invigorate mitochondria, so you’re less likely to feel ‘old before your time.’” Davis recommends you aim for around 150 minutes of moderate-intensity cardio per week.

Walking is one of the most accessible forms of cardio exercise, yet its benefits extend beyond just getting your steps in. A recent study published in the British Journal of Sports Medicine suggests that less active people can get the most benefit, with each extra hour of walking adding almost six hours of life, the study said.

Swim to decrease your heart disease and stroke risk

If you’d prefer to work out in water – to spare aching joints – research is on your side. A study of 80,000 people carried out by Swim England found swimmers were 41 per cent less likely to die of heart disease or stroke and 28 per cent less likely to die early of any cause.

According to swim coach Sophie Lunn, swimming just 320 metres can give you about the same workout as running 1.6 kilometres. To see the benefits, Lunn recommends swimming three times a week for 20-30 minutes each time.

Lift weights to avoid muscle loss in later life

As we age, we naturally lose muscle, leading to weakness, falls, and loss of independence. Personal trainer Tej Patel says that strength training slows this process and helps us maintain muscle as we age. “Lifting weights is also vital for increasing bone density, reducing the risk of fractures, osteoporosis, and osteopenia in older age.

A 2022 study of nearly 100,000 people ages 55 to 74 found that older adults who did any weight lifting but no moderate to vigorous aerobic activity were 9 per cent to 22 per cent less likely to die over a decade. Those who met aerobic guidelines and lifted weights once or twice a week had a 41 per cent to 47 per cent lower risk.

For longevity, Patel advises that two to three sessions of lifting weights a week can significantly impact health and fitness for years to come.

Regular yoga for chronic stress

According to yoga teacher Chloe Markham, regular yoga can be a game-changer for longevity, and it’s not just about staying flexible. She explains, “The practice works on multiple levels. Physically, it keeps the body mobile and strong, helping to maintain pain-free balance and coordination, which are crucial as we age.

But perhaps even more importantly, it’s a powerful tool for nervous system restoration. Chronic stress is one of the biggest factors in premature ageing, and yoga helps shift us out of that constant fight or flight mode, bringing the body into a state where it can repair and thrive.”

Markham recommends practising yoga at least twice a week to start seeing changes. It doesn’t need to be an hour-long session all the time – little and often counts.

Practise ‘sitting and rising’ for mobility

Gill Erskine, founder of the playful movement community Wildstrong, works extensively with over-65s in fall resilience, and one of the most useful and overlooked skills as we age is the ability to get up and down from the ground.

Lower yourself to sit on the floor, counting how many times you need to touch a hand, knee, or other body part to assist you. Now stand up, doing the same count. You’ve just performed the sitting-rising test (SRT), which is strongly linked with life expectancy in older adults. If you need to support yourself more than twice (once on the way down and once on the way up, for example), you have a higher risk of death over the next six years, according to a landmark 2014 study.

Erskine enjoys practising sitting and rising because “There’s no right or wrong way to do it – it’s about finding solutions that suit your body and progressing over time. It’s a forgotten skill because modern life has removed the need to get to the floor and back up, and many people don’t realise they’ve lost the ability until they need it.”

Bodyweight exercises to prevent injuries

Personal trainer Edwina Jenner says exercises that use your own bodyweight can look deceptively simple, but they are incredibly effective for longevity and quality of life as they help improve metabolic health, protect bone health, and enhance insulin sensitivity and blood pressure.

Jenner recommends exercises such as squats, push-ups, and lunges to contribute to longevity by preventing injuries as you age. By consistently practising them, you can improve your movement, build strength, and maintain some control over the ageing process, leading to a more vibrant and independent life.