Exercise and Longevity: What Science Says

The Science of Exercise and Longevity

Higher levels of habitual physical activity are strongly associated with lower all-cause mortality, improved metabolic health, and better cognitive outcomes.

How Much & What Type

Adults should aim for 150–300 minutes of moderate aerobic activity per week and at least two sessions of strength training to preserve muscle mass and function.

Functional Benefits

Exercise improves balance, reduces fall risk, supports bone health, and helps maintain independence as we age.

Sample Weekly Plan

• Mon: 30-min brisk walk
• Tue: Strength training (45 min)
• Wed: 30-min cycling or swim
• Thu: Rest or light yoga
• Fri: Interval walk/run (20–30 min)

Tip: start small and build consistency. Even short daily walks confer meaningful benefits.