{"id":215847,"date":"2025-06-26T12:20:11","date_gmt":"2025-06-26T12:20:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/215847\/"},"modified":"2025-06-26T12:20:11","modified_gmt":"2025-06-26T12:20:11","slug":"6-exercises-that-can-help-you-live-longer-no-gym-membership-required","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/215847\/","title":{"rendered":"6 Exercises That Can Help You Live Longer\u2014No Gym Membership Required"},"content":{"rendered":"<ul>\n<li><a href=\"https:\/\/kpresearcherprofiles.org\/profiles\/display\/181939\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" rel=\"nofollow noopener\" target=\"_blank\"><strong>Dr. Wendolyn Gozansky<\/strong><\/a>, MD, geriatrician, vice president and chief quality officer at Kaiser Permanente Colorado<\/li>\n<li><a href=\"https:\/\/mark-kovacs.com\/index.html\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" rel=\"nofollow noopener\" target=\"_blank\"><strong>Dr. Mark Kovacs<\/strong><\/a>, PhD, FACSM, human performance scientist, longevity expert, and founder of the Kovacs Institute for Sport and Human Performance\u00a0<\/li>\n<li><a href=\"https:\/\/www.linkedin.com\/in\/jennifer-scott-fitl4dy\/\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\"><strong>Jenny Liebl<\/strong><\/a>, certified personal trainer and senior content developer at ISSA (International Sports Sciences Association)<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> It\u2019s no secret that physical activity is crucial for <a href=\"https:\/\/www.realsimple.com\/signs-you-are-aging-well-11739429\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">aging well<\/a>. \u201cOne of the best ways to ensure a long healthspan\u2014the time spent living free of major disease and disability\u2014is to exercise regularly,\u201d says geriatrician Dr. Wendolyn Gozansky, MD. However, this doesn\u2019t mean you need to join a gym to enjoy the longevity-boosting effects of exercise. In fact, you don\u2019t even need to leave the house. These are certain types of exercise that can <a href=\"https:\/\/www.realsimple.com\/factors-to-live-longer-study-2025-11687778\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">help you live longer<\/a>, so long as you do them consistently. Read on to learn about these moves, as explained by experts.\n<\/p>\n<p>  The Link Between Exercise and Longevity  <\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> While all exercise is beneficial for overall health and longevity, Dr. Gozansky says there are three types that are important for healthy aging: <a href=\"https:\/\/www.realsimple.com\/how-to-lift-weights-6834204\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">strength training<\/a>, aerobics, and <a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/balance-exercises\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">balance<\/a>.\n<\/p>\n<p id=\"mntl-sc-block_5-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> More specifically, these types of exercise address aspects of health that determine longevity and lifespan. \u201cAs we age, we must prioritize movements that preserve muscle mass, support cardiovascular function, [help] <a href=\"https:\/\/www.realsimple.com\/health\/mind-mood\/memory\/brain-games-exercises\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">cognitive performance<\/a>, and enhance neuromuscular coordination,\u201d explains human performance scientist Dr. Mark Kovacs, PhD, FACSM. The good news? It\u2019s possible to practice such movements at home with little to no equipment.\n<\/p>\n<p>  Best At-Home Exercises That Will Help You Live Longer  <\/p>\n<p id=\"mntl-sc-block_7-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> In addition to other <a href=\"https:\/\/www.realsimple.com\/habits-to-help-you-live-to-100-8725746\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">lifestyle habits<\/a> like <a href=\"https:\/\/www.realsimple.com\/sleep-habits-to-live-to-100-8752455\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">prioritizing sleep<\/a>, fostering social connections, and <a href=\"https:\/\/www.realsimple.com\/superfoods-that-help-you-live-longer-11735493\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">eating well<\/a>, the following exercises can improve your overall lifespan. But remember: You don\u2019t need to do these moves at a high-intensity level. Instead, it comes down to consistency and regular activity.\n<\/p>\n<p>  Walking  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> There are many <a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/walking-benefits\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">health benefits of walking<\/a>, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength <a href=\"https:\/\/www.realsimple.com\/daily-stretching-routine-8556565\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">supports mobility<\/a> and reduces the risk of fractures as you get older.\n<\/p>\n<p>  Step-Ups  <\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. \u201cStep-ups mimic real-life functional movements like stair climbing,\u201d Dr. Kovacs says. \u201cThey improve aerobic capacity, single-leg balance, and joint stability\u2014key for preventing falls and maintaining cardiovascular health.\u201d You can do this exercise with your bodyweight, but if you\u2019d like a challenge, add light weights or increase the speed, Dr. Kovacs suggests.\n<\/p>\n<p>  Squats  <\/p>\n<p id=\"mntl-sc-block_13-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201c<a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/workouts\/squat-form\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Squats<\/a> build and maintain lower body strength, which is critical for fall prevention, mobility, and independence as we age,\u201d Dr. Kovacs says. Plus, \u201cthey activate major muscle groups, enhance insulin sensitivity, and support bone density, especially in the hips and spine.\u201d The best part: Squats are effective sans equipment, but you can challenge yourself by holding household items like paint cans, suggests certified personal trainer Jenny Liebl. Another option is to perform a squat hold hovering over a chair, which will build muscular endurance, Liebl suggests.\n<\/p>\n<p>  Modified Push-Ups  <\/p>\n<p id=\"mntl-sc-block_15-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cPush-ups build upper body strength and core stability while enhancing cardiovascular response in short bursts,\u201d Dr. Kovacs explains. This is noteworthy because maintaining upper body strength is associated with lower all-cause mortality in midlife and older adults. However, these benefits aren\u2019t limited to standard floor push-ups. You can enjoy the same benefits by doing push-ups with your hands on a wall or countertop, Dr. Kovacs says. As you get stronger, try floor push-ups on your knees, then progress to full push-ups.\n<\/p>\n<p>  Single-Leg Stands  <\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Single-leg stands are another at-home exercise that can help you live longer. It\u2019s a type of balancing exercise, which, when done regularly, can help prevent falls, the leading cause of death from injury in adults 65 years and older, Dr. Gozansky says. \u201cConsider doing this activity whenever you\u2019re near a sturdy countertop, [like] in the bathroom before brushing your teeth or at the kitchen sink before washing the dishes,\u201d Dr. Gozansky suggests. Eventually, try single-leg stands without support to further improve balance.\n<\/p>\n<p>  Plank Holds  <\/p>\n<p id=\"mntl-sc-block_20-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> At first glance, the <a href=\"https:\/\/www.realsimple.com\/health\/fitness-exercise\/plank-exercise-benefits\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">plank<\/a> might look like an uneventful exercise. But according to Dr. Kovacs, it\u2019s beneficial for longevity. Planks activate \u201cdeep stabilizer muscles, improve neuromuscular coordination, and support spinal integrity, [which] are all essential for daily movement and fall resistance,\u201d he says. Together, these factors enhance physical function (and ultimately, independence) in later years. If a standard plank feels too difficult, remember that you can modify it by dropping your knees to the ground.<\/p>\n","protected":false},"excerpt":{"rendered":"Dr. Wendolyn Gozansky, MD, geriatrician, vice president and chief quality officer at Kaiser Permanente Colorado Dr. Mark Kovacs,&hellip;\n","protected":false},"author":2,"featured_media":215848,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[1630,105,16,15],"class_list":{"0":"post-215847","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114749638190906928","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/215847","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=215847"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/215847\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/215848"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=215847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=215847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=215847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}