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1. Movement and stretching every hour -

Being sedentary, in particular sitting down for long periods each day, is not good for your health. And it's been proven. 

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Movement -

To help achieve the best health and longevity, you should aim to get up and move at least once an hour, even if it's just for five minutes.

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Movement -

Stretching and yoga are great ways to get your circulation moving which can help to safeguard your cardiovascular health.

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Stretching -

The link between flexibility and healthy aging is clear-cut. On top of the compelling proof, it feels really good to stretch too! 

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Stretching -

By improving joint movement, balance, mobility, and flexibility—even if just for a few minutes every other hour—you build your stress response and core strength, and reduce the risk of incurring an injury from a fall.

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2. Adding weights to everyday routines -

Adding even just a little bit of extra weight to your workout routines helps to increase strength. This can look like using actual weights or doing bodyweight training exercises.

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Working with weights -

We lose around 3%-5% of our muscle mass each decade after age 30. Weight training helps to maintain muscle and build strength, countering this loss.

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Working with weights -

Adults who strength train at least twice a week were found to have a lower risk of death than those who didn't in a 2022 study.

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Bone density and muscle mass -

Walking with wearable weights or taking small weights on a brisk walk also counts, you don't have to become a pro weightlifter to enjoy the benefits of better bone density and muscle mass. 

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Bone density and muscle mass -

Aim to reach different muscle groups with your weight training. The muscles between your joints and in your core are the most important to target. 

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3. Spending time gardening or in the garden -

We all know being around greenery and plant life feels good, but did you know there's also a proven link between gardening and longevity?

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Tending to plants -

Where people don't exercise, those who practice gardening a few times a week were shown to have much better health outcomes in a 2022 study.

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Tending to plants -

Those who gardened and tended to plants were found to have lower rates of heart attack, high blood pressure, stroke, diabetes, and high cholesterol.

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Lawn mowing -

Even mowing the lawn counts towards these benefits, so you're not just doing chores! It's a form of low-impact aerobic exercise.

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Stress relief -

Gardening activities require strength and when practiced regularly build muscle and help to reduce stress, something that's wonderful for body and mind.

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4. Outdoor workouts -

But gardening isn't the only time to take advantage of the great outdoors. If you combine working out and nature, you'll reap the benefits.

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Go to the park -

Getting outdoors for your workouts gives them an additional sense of well-being and it's easy to get out for even just a short walk before beginning work, at lunch, or at the end of your day.

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Go to the park -

The fresh air benefits aside, putting bare feet on grass or sand can also help with 'grounding' where you re-establish your connection to nature and the Earth.

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Opt for an outdoor exercise -

Outdoor exercises such as surfing, cycling, and hiking bring you into contact with the elements in a way that fosters a greater sense of connection. 

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Opt for an outdoor exercise -

During this boost to your circulation and overall sense of well-being, you're also strengthening the immune system, and improving cardiovascular and metabolic health, again helping longevity.

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5. Working out with one or more friends -

If you want to have a better workout that boosts your longevity, bring a friend, family member, or all of the above!

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Better together -

Combining exercise with socializing power charges the longevity potential. It's been linked to having a long and happy life.

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Better together -

In the world-famous "Blue Zones" where people live longer than average, maintaining strong ties with family and friends plays a key role.

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Accountability and motivation -

What's more, knowing our friends are attending a class or team sport keeps us motivated to keep going. Friends help to hold us accountable.

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Accountability and motivation -

If we're more likely to participate in exercise when friends are involved, we get the workout and socialization benefits that help safeguard our longevity.

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6. Jumping rope -

It's long been known as one of the best cardiovascular exercises. In a 2019 study, it was found that overall health and heart longevity were increased in those who jump rope.

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Longevity boosting -

Jumping rope boosts bone density and is a great aerobic workout to perform outside (for even greater longevity points).

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Longevity boosting -

You can build a jump rope habit with just a few minutes per day, to improve your health and prospects of living a long, active life. 

Sources: (Well + Good) (Healthline) (Business Insider) 

See also: The surprising link between movement and creative thinking

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