Discover a collection of stories from our authorities on the Longevity Lifestyle, created by ROAR Forward, a collaborative of longevity thought leaders and content creators.
Have you been doing the same exercise class every Tuesday for as long as you can remember? Running the same route 3 times a week? Do you have your at-home arm workout memorized? Don’t get us wrong—any movement is great. It’s key to long term health benefits and contributes to our mental and physical wellbeing.
But changing up your routine is how you really reap long-term health benefits. “Incorporating a variety of workouts will help distribute strain across different body parts by engaging a variety of muscle groups, reducing the risk of overloading a single area,” says Robin Valadares, MScPT, BSCH. Before you lace up for your next run on autopilot, consider adding any of these to your routine.
1. Kettlebells
“Initially, you’ll see the most benefits from strength training, so I recommend starting there,” says Personal Trainer Tara De Leon, MS, RSCC, CSCS*D. While any type of strength work is beneficial, kettlebell training is a great one to incorporate as it bridges the gap between strength training and cardio by engaging multiple muscle groups through high intensity movements like snatches and swings.“If done properly, kettlebell exercises can increase heart rate just as much as your typical cardio session while also building strength,” says Valadares.
2. Resistance Bands
“Next to strength training, stretching is the most important exercise as we age,” says Valadares. “It can improve your body’s range of motion, enhance flexibility, improve posture and balance and alleviate muscle tension and stiffness.”Resistance bands are a great stretching option as they’re compact and portable, says Austin Martinez, MS, ATC, CSCS and Vice President of Education at StretchLab. “They come in different sizes and resistance levels, allowing you to target various muscle groups effectively.”
You can use them before and after a workout, or on their own on days when you’re focusing solely on flexibility.
3. Tai Chi
Tai Chi is a meditative martial art that focuses on methodical movements and deep breathing to help strengthen muscles, improve balance and flexibility and reduce anxiety all while helping enhance cardiovascular fitness.“It’s a great way to lower blood pressure, reduce chronic pain and improve sleep,” says Valadares. A study found Tai Chi reduced fall rates in older adults by up to 43 percent, one of the reasons experts suggest practicing the art two to three times a week.
4. High-Intensity Interval Training
High-Intensity Interval Training (HIIT) involves periods of intense movement—including sprints, cycling, bodyweight and weighted exercises—followed by a phase of recovery. HIIT can help contribute to cardiovascular fitness.“With HIIT, you can get in a great workout within a short period of time, usually fifteen minutes,” notes De Leon. For best results, try to a workout in once or twice a week—either at the gym or using a HIIT app.
5. Yoga
Research shows that yoga can help support respiratory function, reduce chronic pain and enhance balance. “Yet yoga really shines when it comes to mental health,” says De Leon. “By fostering mindfulness and reducing physical tension, it can alleviate stress and improve focus and emotional resilience.” There are many types of yoga including Hatha, Vinyasa, Bikram (hot yoga), Yin and Pranayama. Experiment until you find one that works for you.6. Backward Walking
By challenging different muscle groups, walking backwards can contribute to better balance and coordination and lower limb strength. Research suggests it can also improve gait and functional mobility in older adults. “This simple action is easily accessible but often underrated,” says Valadares, who recommends incorporating backwards walking into your fitness routine for 15 minutes a day, five days a week. “The 15 minutes can be achieved with three five-minute stints or all at once. With care and practice, you can do it on a treadmill.”7. Dance
Dance can help improves coordination, balance and overall mood while adding joy to your life. “Plus, its rhythmic nature can also have a calming effect,” says De Leon. Put on some fun music at home and get your body moving or experiment with dance classes in your town.8. Swimming
Swimming, a low-impact, full-body workout that incorporates numerous muscle groups, is a great way to help improve cardiovascular health and enhance flexibility. “You’re basically incorporating resistance training without putting strain on your joints, making it particularly helpful for individuals with osteoarthritis,” says Valadares.Explore more longevity lifestyle stories here.