The Greatest Train Habits for Longevity, In accordance with Specialists

We spoke with longevity experts to learn what research-backed physical activities they incorporate into their everyday routines for a longer life. From mowing the lawn to jumping rope, their answers show that exercise for healthy aging doesn’t need to be expensive or complicated—but rather a culmination of little habits that build upon each other over time.

Here are the physical activities longevity pros partake in that may just inspire you, too.

1. They stretch and move every hour

One of the most common habits of the longevity experts we spoke with: consistently getting up to avoid long bouts of sitting.

“I try to get up and move around or stretch at least one time every hour,” says Zvinka Zlatar, PhD, associate adjunct professor of psychiatry at the University of California San Diego, who leads the university’s Wellness Initiative for Senior Enrichment (WISE) research program. “I also use a stand-up desk to break up my sitting time during the work week and avoid sitting down as much as possible.”

Older women who sat for 11.6 hours or more per day had a 57 percent higher risk of all-cause death and 78 percent higher risk of cardiovascular disease death compared to those who sat for less than 9.3 hours per day, per a 2024 study in the Journal of the American Heart Association.

For Kathleen Cameron, BSPharm, MPH, senior director of the National Council on Aging’s Center for Healthy Aging, these movement breaks often include stretching.

“As much as possible, I try to walk around my house or office in between meetings for five to 10 minutes,” Cameron says. “Sometimes I also stretch my legs if I have been sitting too long and feel stiff. I will do yoga exercises or stretches for my knees and hips.”

Stretching during these breaks is key for longevity experts, who are well aware of research showing the connection between flexibility and healthy aging. Flexibility improves joint movement, balance, and walking—all of which reduce the risk of falling in older adults, per a 2022 study in the International Journal of Environmental Research and Public Health.

In that study, researchers found that older adults saw significant improvements in flexibility whether they did strength and static stretching exercises or dynamic and static stretching exercises, compared to a group that remained sedentary.

Longevity experts also practice flexibility through exercises that encourage a mind-body connection.

“Participating in activities like yoga or tai chi can improve flexibility, balance, and overall mobility,” says Brittany Ferri, PhD, an occupational therapist with the National Council on Aging. “This can help lessen the risk of falls, which are a common cause of injury among older adults.”

Aging affects core systems responsible for maintaining balance in your body, like the stress-response, metabolic, and musculoskeletal systems. Emerging research shows that yoga may benefit these systems by regulating your stress-response, per a 2024 review in The Journal of Nutrition, Health and Aging.

2. They bring a friend along to their workouts

When longevity experts get moving, they try to include friends and family.

“I make physical activity a social event as much as I can,” Dr. Zlatar says. “So, I go on a daily walk with a friend rather than by myself. This helps us keep each other accountable and motivated.”

Not only can involving a loved one keep you on track with staying active, but it can also boost your wellbeing from a longevity perspective.

“Of critical importance is social connectedness and maintaining strong relationships with family and friends,” Cameron says. “This is key to healthy aging and longevity.”

Older adults who are lonely have a higher risk of chronic illness, depression, and early death, but research suggests that improved social connectedness lowers those risks, per a 2023 review in BMJ Open. The review found that intergenerational programs with teens, for instance, can enhance social connections for older adults—benefiting their immune system, mental health, and overall strength.

To put it into action, sign up for a tai chi or yoga class with a friend, invite a family member over to cook a healthy meal with you, or visit a local community center to meet new people.

“Of critical importance is social connectedness and maintaining strong relationships with family and friends. This is key to healthy aging and longevity.” —Kathleen Cameron, BSPharm, MPH

3. They add weights to their everyday routines

One very specific and actionable step longevity experts take to enhance their physical activity routines: They add weights, or at least use their body weight, to boost a workout.

“Incorporating strength training exercises—using body weight, free weights, or machines at the gym—at least twice a week helps maintain muscle mass and bone density,” Dr. Ferri says. “As we age, we naturally lose muscle and bone strength, but strength training can help avoid this.”

This doesn’t mean you have to become a pro bench presser. It can be as simple as grabbing some light weights when you step outside for a walk or get up from your desk to move.

“When I go for a walk, I try to get my heart rate up by walking fast or adding weights to get a few more minutes of moderate-intensity exercise,” Dr. Zlatar says. “I remind myself that this not only helps my body to stay healthy, but also my brain.”

Regardless of the amount of aerobic exercise they did, adults ages 65 and older who did strength training at least two times per week had a lower risk of early death from any cause than those who did less strength training, per a 2022 study in JAMA Network Open.

Longevity experts also try to target different muscle groups as they incorporate weight training.

“Do resistance training at least two times per week, including flexor and extensor muscles between each pair of major joints,” says Greg Hammer, MD, a recently retired Stanford School of Medicine physician and best-selling author. “Also engage your core with asymmetric cable or dumbbell exercises. You should do core and balance training at least two times per week, which you can combine with cardio or resistance training.”

4. They garden and mow their lawn

Another pervasive habit of our longevity experts: tending to their plants outdoors.

“I garden two to three times per week, which includes walking around my yard,” Cameron says. “Watering plants, picking weeds, and bending over are excellent natural exercises.”

Compared with older adults who don’t exercise, those who garden as one of their main physical activities have lower rates of heart attack, diabetes, stroke, high blood pressure, and high cholesterol, per a 2022 study in the Journal of the Academy of Nutrition and Dietetics.

It’s something longevity experts have seen firsthand, too: “Daily physical activities like gardening have helped enhance my cardiovascular health, flexibility, and muscle strength,” says Yong Deng, OMD, staff physician and chair of the Department of Acupuncture and Chinese Medicine at Sonoran University of Health Sciences.

Mowing your lawn also counts, even if it feels like a chore list item to check off.

“It can actually help increase your longevity,” says Matthew Kulka, DO, a board-certified family medicine physician based in Pennsylvania. “It’s a great way to get both aerobic exercise through walking and strength training through pushing the mower, all while not realizing you’re working out.”

5. They take their workouts outside

Even if it doesn’t involve gardening specifically, longevity experts know the value of stepping outside for exercise.

“I try to get outdoors as much as possible for short walks in the park and long weekend walks for over an hour in a local forest with hiking trails,” says Ronald A. Primas, MD, a translational longevity medicine physician and clinical instructor of medicine at Mount Sinai Hospital. “This connection with nature not only boosts physical health, but also enhances mental well-being.”

In Japan, some physicians prescribe “forest bathing” (shinrin-yoku) to their patients, which promotes grounding and earthing principles, Dr. Primas adds. Studies have shown that forest bathing can reduce stress, anxiety, depression, and anger—while strengthening the immune system, improving cardiovascular and metabolic health, and boosting overall well-being.

For instance, forest bathing was found to significantly lower cortisol levels in a 2019 review in the International Journal of Biometeorology. Meanwhile, it benefited both stress and blood pressure levels in urban dwellers who were introduced to forest bathing, per a 2023 review in the International Journal of Environmental Research and Public Health.

“Starting healthy habits early in life can provide long-term benefits, but even adopting these habits later in life can result in tremendous health improvements.” —Ronald A. Primas, MD

6. They jump rope (yes, really!)

Exercises to boost your lifespan can also be fun and pump up your heart rate. Longevity experts make working out more interesting with activities they enjoy.

“Jumping rope boosts your bone density and you can get a great aerobic workout anywhere in your home—just make sure you’re away from walls and breakables,” says Dr. Kulka, who jumps rope as a regular activity. “Plus, it’s great for improving coordination.”

This childhood-favorite activity has even been found to improve hip bone mineral density in premenopausal people, per a 2015 study in the American Journal of Health Promotion.

How can you incorporate exercise habits for healthy aging into your life?

It’s a common misconception that habits for longevity have to be expensive, complicated, or involve big goals.

However, not only is that approach unnecessary, but it’s unsustainable. For instance, if you shift from not exercising at all to signing up for an expensive gym and try to go every day for an hour, you’re probably less likely to stick with it.

“It’s important to keep in mind that small, consistent changes are the best way to start off,” Dr. Zlatar says.

Establishing simple habits for longevity is an overall lifestyle change you make throughout every chapter of your life—and continue to build upon (and benefit from) as you grow older.

“One misconception is that it’s either too early or too late to start adopting these behaviors,” Dr. Primas says. “Starting healthy habits early in life can provide long-term benefits, but even adopting these habits later in life can result in tremendous health improvements.”

Plus, don’t buy into the hype of pricey longevity supplements or treatments.

“Another misconception regarding longevity is that it costs a lot of money to achieve and that it takes a lot of effort,” Dr. Primas adds. “In reality, many effective habits—like walking, stretching, and balance exercises—are low-cost or free.”

Our experts’ advice: Start with small, concrete goals and try to tie them to activities or habits you already have. (FYI: This is called habit stacking.)

“For example, instead of sitting down while you drink your morning coffee, try to stand up,” Dr. Zlatar says. “Or, instead of having a large bottle of water on your desk, have a smaller bottle so you have more excuses to get up and refill it throughout the day.”

These little changes can easily become habits that make you healthier—and over time, you can expand your goals to extend your lifespan.