The Best Exercises For Women's Longevity, By Age

Exercise is linked to a longer life. Strength training, for instance, is associated with up to four years greater lifespan, while one paper found that a combination of weight lifting and aerobic exercise resulted in the best longevity gains.

Speaking to HuffPost UK, Dr Harpal Bains, a longevity doctor and medical director at Harpal Clinic, seemed to agree with those findings. 

“Exercise is one of the most powerful investments women can make in their future health,” she said.

“The key is consistency: moving regularly, avoiding long periods of inactivity and making sure exercise supports the four pillars of healthy ageing: cardiovascular fitness, strength, flexibility and stability.”

She suggested that, for longevity, women shouldn’t rely on cardio alone.

“Strength training is one of the most important things women can do because muscle supports metabolism, bone density, insulin sensitivity and long-term independence,” added the expert.

We asked Dr Bains to share the best exercise for women to do, by age.

Best exercise for women’s longevity, by age

1) 20-30

Now is the time to build a strong foundation of muscle, the doctor told us. 

She advised: “Build your reserve. Prioritise strength training, brisk cardio, running, cycling, swimming, Pilates or yoga and balance-based movements. This is when you build muscle and bone density that protects you later.”

One study found that people whose cardiovascular health dipped between their 20s and 40s were 10 times as likely to experience heart health issues in their 60s.

2) 40-50

“This is where exercise becomes non-negotiable,” Dr Bains advised. “Strength training is key as oestrogen shifts can accelerate muscle and bone loss. Add brisk walking, intervals, cycling or swimming for heart and metabolic health, plus mobility and balance work to maintain joint range and coordination.” 

Some experts think that downhill walking could improve menopausal women’s bones, which are more likely than usual to deteriorate during this life stage.

Strength training during the menopause, meanwhile, has been linked to better bone density and improved hormonal and metabolic levels.

3) 60+

“Focus on independence,” advised the doctor. “Walking, swimming, cycling, light weights, resistance bands, Tai Chi, yoga and balance drills are excellent.

“The goal is to preserve muscle, balance and confidence, which lowers frailty and fall risk.” 

Balance training – including Tai Chi, walking backwards, dancing, and single-leg training – has been described as a “neglected” way to help your balance and mobility as you age.