7 Anti-Aging Exercises for Longevity (and One Workout to Avoid)

The secret to a longer life lies in two fundamental practices: nourishing our bodies with healthy food and staying physically active. 

What makes regular exercise particularly fascinating is its profound impact at the molecular level — every workout rewrites your epigenetic code, influencing which genes become active and which remain dormant. These molecular changes determine your biological age or the age of how your body feels and functions. 

That’s why a well-rounded approach is key. Different types of exercise activate different pathways in the body.¹ Some boost mitochondrial function, others strengthen bones, and some protect brain health.² To slow the biological aging process, you need a strategy—not just sweat. The right mix can help you stay strong, sharp, and energized for decades.

But not all workouts work in your favor. Surprisingly, one popular exercise speeds up aging. Let’s break down 7 of the best longevity exercises—and the one routine that could work against you.

Key Takeaways:

• Exercise works deep in your cells to combat aging by rewriting genetic code and improving cellular function – making it one of the most powerful tools for living longer and healthier.
• The ideal longevity routine combines different types of movement: resistance training for muscle, Zone 2 cardio for metabolism, balance work for stability, and walking for brain and heart health.
• While exercise benefits longevity, ultra-endurance activities like marathons may accelerate aging by shortening telomeres and stressing the heart. Balance and proper recovery are key.
• The effectiveness of an exercise program should be measured not just by how you feel after working out, but by tracking biomarkers like inflammation levels (CRP, IL-6) and monitoring recovery capacity, energy levels, and cellular health over time.

Can Exercise Help Reverse Aging?

Exercise is one of the most powerful ways to slow, and even reverse, aspects of aging. Unlike anti-wrinkle creams or pills and powders that target surface-level aging, movement works deep in your cells, influencing how your body functions at every level.

A study published in Rejuvenation Research showed that exercise has multi-system anti-aging effects.³ It improves cardiovascular health, boosts brain function, enhances mitochondrial efficiency, and protects against DNA damage. It also activates longevity-related pathways like AMPK and sirtuins, helping to repair and renew tissues.

But to truly age well, it’s important to understand the difference between longevity and life expectancy.⁴ Life expectancy is how long you can live, but longevity is about how well you function as you age. The goal isn’t just adding more years to your life—it’s about making those years count.

The right exercise routine can help you do just that. Here are the top seven exercises to keep you strong, mobile, and thriving as you age.

Exercise #1: Resistance Training

Muscle mass predicts longevity better than BMI or other traditional health markers. After age 30, we lose 3-8% of our muscle mass per decade through sarcopenia—a process that accelerates cellular aging and increases mortality risk.⁵

Strategic resistance training reverses this decline at the molecular level. Compound movements like squats, deadlifts, and push-ups work multiple muscle groups at once, improving coordination and metabolism. 

Unlike isolation exercises (like bicep curls) that target just one muscle at a time, compound movements stimulate greater muscle growth and boost metabolism by demanding more energy, helping to maintain lean mass and prevent sarcopenia (age-related muscle loss). 

Plus, because these exercises mimic real-life movements like lifting, pushing, and bending, they improve functional strength, making everyday activities easier and reducing the risk of injury.

For optimal results, aim for at least 2 resistance training sessions per week, using moderate to heavy loads that challenge your muscles.⁶ Progressive overload, gradually increasing weight or reps helps stimulate NAD+ metabolism and mitochondrial health, both of which are essential for cellular energy and repair.

Example Longevity-Focused Resistance Workout:

• 2-3 sessions per week

• Full-body workout focusing on compound movements:

1. Goblet squats (or barbell squats): 3 sets of 8-12 reps
2. Dumbbell rows: 3 sets of 10-15 reps each side
3. Push-ups (or bench press): 3 sets of 8-12 reps
4. Romanian deadlift: 3 sets of 6-10 reps
5. Plank: 3 sets of 30 seconds

Use moderate weights (6-8 out of 10 effort level) and focus on proper form. Rest 90 seconds between sets. Progress by increasing weight or reps when exercises feel comfortable.

Exercise #2: Aerobic Exercise

Aerobic exercise isn’t just good for your heart. It’s also one of the most effective ways to extend your lifespan. In fact, a study published in the International Journal of General Medicine found that regular cardio reduces the risk of heart disease like heart attacks and strokes, leading to increased lifespan and better quality of life.⁷ 

One key reason? Aerobic activity helps reduce cellular senescence, a process where old, dysfunctional cells accumulate and contribute to aging.⁸ It also improves mitochondrial efficiency, ensuring your cells produce energy more effectively as you age.⁹

For the best anti-aging effects, aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic exercise per week. Activities like brisk walking, cycling, swimming, and rowing offer sustainable, low-impact options that are easy on the joints while delivering massive health benefits.

Here’s a table showing optimal heart rate ranges for aerobic exercise by age:

Note: These ranges are general guidelines based on the common formula of “220 minus age” for maximum heart rate. Individual targets may vary based on fitness level, medications, and overall health status. It’s always recommended to consult with a healthcare provider to determine your personal optimal exercise heart rate range.

Longevity is about consistency, not extremes. Find an aerobic activity you enjoy and make it a lifelong habit—your heart (and future self) will thank you.

Exercise #3: Zone 2 Cardio

Zone 2 training has gained prominence through the work of longevity researcher Peter Attia. This moderate-intensity exercise allows you to train for longer periods without excessive fatigue. It relies primarily on fat for energy, though some carbohydrates are also used as intensity increases.¹⁰

Unlike high-intensity workouts that focus on short bursts of effort, Zone 2 keeps you at a steady, sustainable pace—challenging enough to improve endurance but easy enough to maintain for long periods.

To find your Zone 2: Aim for 60-70% of your max heart rate (220 minus your age). Another simple test is the “talk test”—you should be able to hold a conversation in full sentences without gasping for air.

While it may not feel as intense as sprints or heavy lifting, Zone 2 training is a game-changer for longevity because it optimizes how your body produces and utilizes energy. It improves mitochondrial function, allowing your cells to generate energy more efficiently. 

At the same time, it enhances fat oxidation, making your metabolism more adaptable and reducing the risk of insulin resistance. This type of training also strengthens your heart and lowers inflammation, both key factors in preventing chronic disease. 

For longevity, aim for 3-5 sessions per week, lasting 45-90 minutes per session. The key is consistency over time.

Examples of Zone 2 Activities:

• Brisk walking on a slight incline

• Light jogging

• Cycling at a steady pace

• Rowing at moderate intensity

• Hiking on flat or rolling terrain

Exercise #4: Balance and Flexibility Training

As we age, our risk of falls and the complications that come with them increases dramatically. In fact, falls are the second leading cause of accidental injury-related deaths worldwide, with older adults being the most affected.¹¹ Even minor balance issues can increase the risk of fractures, hospitalizations, and long-term mobility loss.

Balance training strengthens the vestibular system, which controls spatial awareness and stability.¹² It also enhances neuroplasticity, helping your brain adapt and maintain coordination over time.¹³ Meanwhile, flexibility work keeps your joints mobile, reducing stiffness and inflammation that contribute to pain and injury.

Improving balance doesn’t require intense workouts. Simple daily practices like single-leg stands while brushing your teeth, heel-to-toe walking, or controlled stretching can make a significant difference. Yoga, Tai Chi, and dynamic stretching routines also help improve posture, coordination, and joint health.

For longevity, aim for:

• Balance exercises (e.g., standing on one foot, Bosu ball training) 3-5 times per week

• Flexibility training (e.g., yoga, dynamic stretching) at least 2-3 times per week

Even a few minutes a day of balance and flexibility exercises can have profound effects on longevity, mobility, and quality of life. The key is consistency, small efforts today can mean greater independence in the decades ahead.

Exercise #5: HIIT

High-Intensity Interval Training (HIIT) is one of the most efficient ways to boost cardiovascular health, build muscle, and improve metabolic function—all in a short amount of time.¹⁴ It involves short bursts of intense effort followed by recovery periods.¹⁵

A typical session might include 30 seconds of all-out work (like sprinting or fast cycling), followed by 30-60 seconds of rest, repeated for 15-30 minutes. This approach keeps your heart rate elevated, maximizes calorie burn, and improves endurance without the wear and tear of long, steady-state cardio. 

A study published in Medicina showed that HIIT can enhance mitochondrial function, and even slow cellular aging by promoting better energy production at a cellular level.¹⁶ The researchers also noted that engaging in HIIT led to improvements in glycemic control, as evidenced by reduced blood glucose levels and enhanced insulin sensitivity. 

While HIIT is highly effective, it should be tailored to your fitness level to avoid excessive strain, especially as you age. Low-impact variations, such as cycling, swimming, or bodyweight exercises, reduce joint stress while still delivering benefits.

For longevity, 2-3 HIIT sessions per week (lasting 15-30 minutes) are enough to get the benefits without overloading your system. Make sure to space out HIIT sessions and pair them with lower-intensity workouts, like Zone 2 cardio or strength training, to maintain balance.

HIIT is proof that short, intense workouts can yield big longevity benefits. Just be sure to balance effort with recovery. Older adults need more time to repair muscle tissue and regulate stress hormones like cortisol. 

Exercise #6: Walking

Walking is one of the simplest yet most powerful ways to improve longevity. Higher daily step counts are linked to lower mortality rates, with benefits seen even at 7,000-8,000 steps per day.^{17 18}But beyond just adding years to your life, walking supports nearly every system in your body.

A study published in Brain Sciences revealed that regular walking boosts cognitive function and promotes neurogenesis, the growth of new brain cells.¹⁹ It also improves blood flow to the brain, reduces the risk of dementia, and enhances memory and learning ability.

Walking is also great for the heart. It stimulates circulation, helping to maintain healthy blood pressure and support heart health. It also activates the lymphatic system, which supports your body’s detoxification and immune function.

Gentle movement like walking also lowers cortisol levels, reducing stress and systemic inflammation. It also supports better sleep, which is crucial for recovery and overall well-being.

Walking isn’t just about physical health. It’s also a great way to stay socially connected. Whether through walking groups, casual strolls with friends, or even phone calls while walking, it encourages community and emotional well-being.

The best part? Walking is easy to integrate into daily life. Take the stairs, walk during phone calls, or set aside time for a morning or evening stroll. Aim for at least 30 minutes a day or break it up into smaller chunks. Every step adds up to a healthier, longer life.

Exercise #7: Facial Exercises

While most anti-aging exercises focus on the body, your face also has muscles that weaken over time. While gravity and tissue descent were once thought to be the main culprits, a study published in the International Open Access Journal of the American Society of Plastic Surgeons shows that muscle atrophy also contributes to aging skin.²⁰

As we age, facial muscles shrink and lose strength, causing a hollowed, less firm appearance. This means that aging isn’t just skin deep. It’s a complex process involving multiple layers of the face, from bone structure to muscle loss and shifting fat pads.

Facial exercises, also called face yoga, aim to combat facial muscle atrophy, improve circulation, and promote collagen production—helping maintain a youthful appearance. When you engage in repetitive muscle movements, you stimulate blood flow to the skin, delivering oxygen and nutrients that support cellular repair. 

A study published in Aesthetic Surgery Journal showed that this increased circulation can enhance collagen production, the protein responsible for keeping skin firm and elastic. Over time, stronger facial muscles may provide better structural support, reducing sagging and softening fine lines. ²¹

While early studies are promising, more rigorous research is needed to confirm long-term anti-aging effects. A study published in JAMA Dermatology found that participants who performed regular facial exercises for 20 weeks looked about three years younger based on dermatologist assessments.²² However, the study had limitations, including a small sample size and a lack of a control group.

In another study published by Bentham Science, it was also found that exercises targeting the cheeks, mouth, eyes, and chin may help maintain a youthful appearance.²³ Yet, it is still necessary to carry out controlled and randomized studies to determine whether facial muscle exercises provide measurable benefits for facial aging.

Which Exercise Might Accelerate Aging?

More isn’t always better—especially when it comes to endurance training. 

Ultra-endurance exercise, like running marathons or extreme cycling, has been linked to cellular aging. A study published in the International Journal of Sport Studies for Health found that excessive training can shorten telomeres, the protective caps on our DNA that naturally shrink as we age.²⁴ Over time, this could speed up biological aging.

Endurance capacity declines after age 60 and is influenced by factors such as sex, training history, and the type of activity performed. While staying active is crucial for healthy aging, long-term participation in ultra-endurance activities can increase the risk of heart disease, sudden death, and accelerated cellular aging.

Another concern is heart health. In a study published by Missouri Medicine, researchers found that some ultra-endurance athletes develop heart scarring, potentially increasing the risk of arrhythmias and other cardiac issues.²⁵ On top of that, chronic high-intensity exercise can spike oxidative stress and cortisol levels, leading to inflammation and slower recovery.

Endurance training is great for overall health, but overdoing it can have the opposite effect. The key is balance—pushing your body enough to gain strength and stamina without overwhelming its ability to recover. 

Overtraining can lead to persistent fatigue, trouble sleeping, increased injury risk, and even a drop in performance. These are your body’s warning signs that it needs more rest. 

Everyone’s tolerance for exercise varies based on genetics, training history, and lifestyle factors. Some people thrive on higher volumes, while others need more recovery time. 

The best approach is to listen to your body, adjust intensity as needed, and prioritize recovery methods like proper nutrition, sleep, and rest days. Exercise should enhance longevity, not wear you down.

How Do You Know If Your Exercise Program Is Working?

Feeling good after a workout is great, but the real test is what’s happening at the cellular level. Exercise impacts key health markers like inflammation, mitochondrial function, and even the length of your telomeres.

Tracking inflammatory markers like CRP (C-reactive protein) and IL-6 can give you a clearer picture of whether your routine is supporting longevity or causing unnecessary stress on your body. Tools like the cellular inflammation test and the AgingSOS longevity panel can measure these changes, helping you see how your exercise habits are influencing your health over time.

Rather than relying on how you feel after a workout, focus on measurable improvements—better recovery, stable energy levels, and positive shifts in your biomarker data. A well-designed routine should make you stronger at the cellular level, not just leave you sweating.

Referenced Sources:

1. https://www.ncbi.nlm.nih.gov/books/NBK482280/ ↩︎
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC6075983/ ↩︎
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC4340807/ ↩︎
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4340807/ ↩︎
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC3276215/ ↩︎
6. https://pubmed.ncbi.nlm.nih.gov/27102172/ ↩︎
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC3396114/ ↩︎
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC9680689/ ↩︎
9. https://pmc.ncbi.nlm.nih.gov/articles/PMC4478283/ ↩︎
10. https://www.nationalgeographic.com/science/article/zone-2-cardio-metabolic-flexibility ↩︎
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8646839/ ↩︎
12. https://pmc.ncbi.nlm.nih.gov/articles/PMC5554492/ ↩︎
13. https://pubmed.ncbi.nlm.nih.gov/29959048/ ↩︎
14. https://pmc.ncbi.nlm.nih.gov/articles/PMC8294064/ ↩︎
15. https://nutritionsource.hsph.harvard.edu/high-intensity-interval-training/ ↩︎
16. https://pmc.ncbi.nlm.nih.gov/articles/PMC10384171/ ↩︎
17. https://www.nih.gov/news-events/news-releases/higher-daily-step-count-linked-lower-all-cause-mortality ↩︎
18. https://www.sciencedaily.com/releases/2023/10/231026131551.htm ↩︎
19. https://www.mdpi.com/2076-3425/15/1/52 ↩︎
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC4174174/ ↩︎
21. https://pmc.ncbi.nlm.nih.gov/articles/PMC5888959/ ↩︎
22. https://jamanetwork.com/journals/jamadermatology/fullarticle/2666801 ↩︎
23. https://www.eurekaselect.com/article/136723 ↩︎
24. https://www.researchgate.net/publication/380077067_Is_It_Possible_to_Age_Healthy_Performing_Ultra-endurance_Exercises ↩︎
25. https://pmc.ncbi.nlm.nih.gov/articles/PMC6179786/ ↩︎