Want to stay healthy and live longer? We’ve investigated which activities have the most anti-aging, longevity benefits. Here are eight activities you might want to consider taking up to keep your body and mind healthy – today and over the next few decades.
1) Swimming
Swimming is a full-body, low-impact workout that is gentle on your joints, while improving your heart health, and boosting your mental well-being.
It can also possibly help you live longer. Scientists at the University of South Carolina discovered that swimmers had a much lower death rate than people who did no exercise.
Another experiment by Prof Hiro Tanaka from the University of Texas found that just three months of a swimming exercise programme helped to reduce artery stiffness, and reduce stress transmitted into other organs.
2) Walking
Walking is an accessible and easy way to get regular moderate exercise. You can try everything from long, country hikes to just walking around the block or your local park every day.
Find walking boring? Join a walking group, invite a friend along or listen to music or podcasts.
While any walking is probably going to do you good, 15 minutes of fast walking daily has been linked to an almost a 20% decrease in mortality.
In fact, walking is so good for us that doctors in Scotland are able to prescribe a walk in the countryside to their patients!
3) Cycling
Cycling is a great cardiovascular exercise that strengthens your legs. It can also be enjoyed outdoors, which can help with happiness. If possible, try to swap driving or public for shorter journeys and get on your bike instead.
One study found that casual cyclists (people who ride regularly) had a 23% better chance of avoiding premature death, and a significantly lower risk of cardiovascular illness.
4) Yoga and Pilates
Yoga and Pilates will help to improve your flexibility, strength, balance, and core muscles – all vital for long term health and an active retirement. They also have a lower risk of injury compared to other exercises.
Maintaining your strength and balance can also help to reduce the risk of falls as you get older. And as falls are the leading cause of injury-related deaths in people over 65, it’s not a stretch to link practicing yoga or Pilates with a longer life.
5) Pickleball
Over the past few years, Pickleball has become increasingly popular – and for good reason! It’s easy to pick up, good for your coordination, a social sport and good for a cardiovascular workout.
No wonder then that one study found that people who regularly played racket sports like pickleball reduced their risk of death by 47%.
6) Dancing
Dancing is an energetic activity that can help to improve your cardiovascular health and balance.In fact, according to one study, dancing reduces the risk of people over the age of 65 falling, and increases lower body strength, balance, and mobility.
It’s also a great way to have fun and de-stress. You can join dancing classes or lessons (which will also keep your brain busy and young), or simply dance in your kitchen to your favourite music – something I love to do with my sister, especially as it embarrasses our children!
7) Tai Chi
Tai Chi is a low-impact martial art that helps to build strength and balance. It also incorporates mindfulness which helps with relaxation.
One study found that, “practicing Tai Chi can significantly improve balance, cardiorespiratory fitness, cognition, mobility, proprioception, sleep, and strength; reduce the incidence of falls and nonfatal stroke; and decrease stroke risk factors.”
8) Gardening
Gardening is a a practical outdoor activity that can give you a good, moderate workout and a chance to enjoy the de-stressing benefits of fresh air and nature.
It could even help keep your mind sharp; a study by Australian researchers following men and women in their 60s found that those who regularly gardened had a 36% lower risk of dementia than their non-gardening counterparts.
Another Harvard University study discovered that people who were surrounded by lush greenery lived longer, and had a lower chance of developing cancer or respiratory illnesses.
