It's never too early (or late!) to give your body a movement-fuelled helping hand.

While the efficacy of some of these more trendy practices is still up for debate, scientists can agree that there are a few basic things we can do to boost our longevity: a balanced diet, avoiding smoking, getting consistent deep sleep, and, of course, exercise. 

“Exercise is the best medicine we can take as we continue to age,” says Tina Ziebart, a physiotherapist and assistant professor in physical therapy at Western University. 

Physical activity has an impact on every part of our bodies, from bone density and heart health to the brain. 

“If your goal is to live more independently with a better quality of life, you want to do a mix of a few different activities,” says Ziebart, who works with the Canadian Centre for Activity and Aging. 

Whether you prefer group fitness classes, social sports—hello, pickleballers!—or are more of a solo athlete, it’s easy to introduce these important styles into your routine. 

Here are the three types of movement that can help us age better—and maybe even live a little longer.

1. Aerobics 

Aerobics-based activities support cardiovascular health, strengthens your heart and lungs, and helps prevent chronic illnesses like heart disease. 

Most health organizations recommend getting around 150 minutes of aerobic exercise per week. This can be anything from running and swimming to strolling.

Ziebart is a fan of heading out for a brisk walk, in particular. “It’s free and accessible to most, plus spending time in nature has lots of benefits to our mental health.”

2. Resistance 

Resistance training, also known as strength training, is emerging as one of the most important types of exercise for older adults, says Ziebart. 

“When we start to lose muscle, we become more frail,” she says. “Resistance training is the best thing you can do to reduce fractures, especially for those with osteoporosis." 

Free weights, pilates, and barre are all good ways to build muscle and boost your bone health. But no matter your abilities, there are plenty of methods to strengthen your body.

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“After breakfast, stand up and sit down five times—that’s five squats right there,” says Ziebart. “This means getting in and out of a car is easier, among other things.”

Wall pushups, lunges, and hip hinges are also easy exercises you can do at home that use your own bodyweight. To up the anti, welcome bands or dumbbells into your routine. 

Ziebart recommends hitting the major muscle groups—upper body, lower body, and core—at least twice a week. 

3. Balance

“Our risk for falling increases as we age, and a fall can lead to detrimental things,” says Ziebart.

Maintaining balance is a great way to prevent falls from occurring. Some activities that you might already do seamlessly incorporate balance into their practice—think yoga, tennis or quick-footed soccer drills. 

You can also work to boost your balance while doing other activities. “Look from side to side while walking, standing on one leg, or stepping sideways and backwards,” says Ziebart. 

Try to practice this type of movement at least three times a week, or daily.

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