If you’re looking to lead a long, healthy, and downright amazing existence, we’ve got your fountain of youth. There are some small daily habits that you can add to your routine that will help you achieve longevity. For example, you might be surprised to learn that flossing may actually lower your risk of having a stroke or developing heart disease, according to Health. Also, engaging in hobbies you love, getting enough rest, making social plans, reducing stress, not overindulging in alcohol, and exercising can increase your chances of living longer. We’ve got you covered with the fitness part of the recipe with some of the top exercise secrets for living to 100 and beyond.
We spoke with kim heesuna personal trainer in suitable, the nation’s largest personal training service, revealing why staying active and fit is imperative as you age. Kim points out that there are both mental and physical benefits, which is crucial considering the modern lifestyle has become extremely sedentary. Getting up and being active as you age helps you maintain a healthy weight, boosts your brain function, helps manage chronic pain, manages your energy levels and mood, and relieves stress.
According to a study published in CirculationPeople who adhered to minimum physical activity guidelines, which include 150 to 300 minutes of moderately intense exercise or 75 to 150 minutes of vigorous exercise each week, reduced their chance of early mortality by up to 21% (a through Harvard T. H. Chan School of Public Health). People who activated two to four times the minimum requirement further reduced their chance of dying prematurely, by as much as 31%! The study analyzed 30 years of medical records and mortality information from more than 100,000 adults who participated in the Nurses’ Health Study and the Health Professionals Follow-up Study.
Moral of the story? Exercising as you age is not an issue; it is something you must do. Now that we know the benefits of keeping up with regular exercise, let’s dive into the exercise secrets for living to 100 and beyond.
Related: The best exercises to do in your 60s to delay aging, says a trainer
What are some exercise secrets that can lead to a long and healthy life?
First of all, Kim emphasizes that her main focus should not be on trends. “Trends are trends for a reason, and they will change over time,” Kim tells us, adding, “Take the time to try out that new exercise, work with a trainer, or even take a virtual class. Keep an open mind with No expectations until you’re ready to commit.” Set what you really enjoy and what delivers results based on your personal training goals.
Next, be sure to set aside time on your calendar each week for some physical activity. Let’s be honest: a lot of the time, you may not be in the mood to exercise, or you may feel like you really don’t have time to do it. By blocking the time you need to exercise on your calendar, you hold yourself accountable. This will get easier over time; just don’t forget to reward yourself!
Last but not least, change the way you think about exercise. Kim says, “Remind yourself that exercising is not a punishment for your other poor decisions. Instead, tell yourself that exercising is a celebration of your skills, strength, and willpower. You are strong and You can achieve what you set out to achieve.”
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. Read more about Alexa
