Exercise isn’t just about looking fit—it’s one of the most powerful tools we have to extend not only lifespan, but healthspan. Our healthspan is the years we live in good health, free from disease and ailments. Emerging research shows that movement plays a critical role in how we age, right down to the cellular level.

How exercise impacts the biology of aging

Physical activity activates key biological pathways that slow aging. According to a 2022 review in The FEBS Journal, exercise stimulates regulators like AMPK, mTOR, and PGC-1α, which improve mitochondrial function, reduce inflammation, and help maintain genomic stability. These cellular benefits translate into a reduced risk for chronic diseases and a slower overall rate of physiological decline.

Muscle as a predictor of survival

Grip strength: A simple but powerful marker 

Grip strength isn’t just for athletes, it’s a validated predictor of longevity. In the large-scale PURE study, lower grip strength was associated with a significantly higher risk of death from all causes, even outperforming high blood pressure as a predictor. It’s a reflection of overall neuromuscular health and is easy to assess at any age.

Leg muscle mass and independence 

Lower body strength is just as important as grip strength. A 2023 study in Scientific Reports found that reduced thigh muscle mass in older adults was linked to increased mortality risk, independent of other factors. Exercises like squats, lunges, and step-ups are critical for maintaining mobility and metabolic resilience.

The brain benefits of moving your body

Exercise isn’t just good for your body—it’s a brain booster. A 2021 systematic review in Frontiers in Aging Neuroscience showed that regular physical activity enhances executive function, memory, and attention, especially in older adults.

These cognitive benefits are believed to stem from increased cerebral blood flow, reduced neuroinflammation, and a boost in brain-derived neurotrophic factor (BDNF), which supports learning and neuroplasticity.

What type of exercise is best for longevity? 

A well-rounded approach is key. A 2022 study in JAMA Internal Medicine found that people who combined both aerobic and muscle-strengthening exercises had significantly lower risks of all-cause, cardiovascular, and cancer-related mortality than those who did neither.

But longevity isn't just about cardio and strength. The American College of Sports Medicine (ACSM) recommends incorporating:

• Flexibility training (2–3x/week) to maintain joint health and reduce stiffness
• Balance exercises (2–3x/week), such as Tai Chi or heel-to-toe walking, to prevent falls and maintain independence

Your longevity routine checklist:

• 150+ minutes of moderate aerobic activity per week
• 2 or more strength-training sessions per week
• Flexibility training at least 2–3 times per week
• Balance exercises 2–3 times per week

This combination supports cardiovascular endurance, muscular strength, and neuromuscular coordination—all essential for healthy aging.

It’s never too late to start

No matter your age or fitness level, the benefits of exercise are within reach. A 2022 study in Frontiers in Public Health found that even older adults who increased movement later in life experienced significantly lower risks of cardiovascular disease and overall mortality, despite previous sedentary behavior.

The takeaway? Start where you are. Even light activity like daily walking, stretching, or resistance band exercises can make a meaningful difference.

Final thoughts: Move more, age better

The evidence is clear: movement is medicine. From improving mitochondrial health and brain function to building strength and extending independence, exercise is a cornerstone of a long, vibrant life.

You don’t need to train for a marathon to see the benefits. What matters most is consistency, variety, and choosing activities you enjoy. Because when it comes to healthy aging, every step counts.

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Written by: Gina Sobrero, Ph.D., NBC-HWC, TTSHealth Coach

Dr. Gina Sobrero brings over two decades of experience in health coaching, exercise physiology, and wellness program leadership. A nationally board-certified health and wellness coach, she specializes in personalized, evidence-based strategies that support long-term health and resilience. Gina holds a Ph.D. in Human Performance and has a strong background in both academic research and client-centered coaching. She is passionate about helping individuals thrive at every stage of life through sustainable behavior change and holistic wellness practices.

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