You won’t live longer without these 3 exercises in your life

1. Walking

Some are gaining as much as two hours of life expectancy for every hour they walk, according to the American Heart Association.

while the guidelines urge a minimum of 150 to 300 minutes of such moderate activity each week, you start seeing life-extending benefits with your first brisk steps.

“Get off the screens, go for a five-minute walk,” and your health starts improving right away, O’Keefe says.

2. Tai chi

The physical activity guidelines also say older adults should work on their balance.

Tai chi, a popular activity that uses slow, gentle, movements and controlled breathing, may well be “the best exercise for balance,” says Lin Yang, a researcher with Alberta Health Services, in Calgary, Canada.

Yang, who studies physical activity in cancer survivors, says there’s no direct evidence that tai chi extends lives, but growing evidence that good balance does.

In one study, Yang and her colleagues followed nearly 6,000 people over the age 40 for up to 17 years and found that those with poor balance were more likely to die from heart disease, cancer, or any other cause.

Poor balance may be a marker, rather than a cause, of some health problems, she says. But, she says, it likely contributes to deaths by increasing both falls and fear of falling — leading to inactivity.

3. Strength Training:

According to the National Institute on Aging,

The physical activity guidelines say you should use all your muscle groups (legs, hips, chest, back, abdomen, shoulders, and arms) to lift weights, use resistance bands, or engage in other strength-building activities at least twice a week.

In a 2022 study of nearly 100,000 people ages 55 to 74, she and her colleagues found that older adults who did any weight lifting but no moderate to vigorous aerobic activity were 9 percent to 22 percent less likely to die over a decade.

Those who met aerobic guidelines and lifted weights once or twice a week had a 41 percent to 47 percent lower risk.

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