The results are clear from longevity research:

Muscle mass, strength and cardio fitness are the strongest predictors of your future lifespan, healthspan and independence later in life.

Key findings include:

• Strength training reduces all-cause mortality by 20–30%.

• Higher VO₂ max = lower biological age.

• Regular daily movement enhances your bodies glucose control, cognition and stress resilience.

You don't have to be running marathons or smashing PB's in the gym every day. Just focus on consistent, regular exercise to achieve long term benefits and support your future independence.

After the age of around 30, through a natural process called sarcophenia our body starts to lose around 1% of muscle mass and strength a year. This accelerates even more to around 3% every year after 60. This can lead to an increased risk of falls and injuries, loss of independence and increased frailty.

However this loss isn't inevitable and can be reduced signifcantly by resistance training. Focus on compound movements using multiple muscle for maximum benefits, combined with adequate protein intake.

Focus on:

• Strength training at least 2–3 times per week

• Prioritise movements and exercises in the push/pull/hinge/squat/carry patterns

• Increase difficulty over time as your body adapts by incorporating progressive overload

• Maintain joint-friendly form

Even if you have never used a gym before, a simple home workout using bodyweight exercises can offer many benefits.

HIIT vs strength training - find out which is best for longevity here.

Combining a mix of Zone 2 cardio and higher intensity exercise to boost your VO2 max is perfect for longevity.

Zone 2 is low to moderate intensity activity (where you can hold a conversation) which builds your aerobic base and metablic health. Whilst higher intensity workouts such as the Norwegian 4x4 protocol, boosts your VO2 max i.e. your ceiling of oxygen utilization. Combining both creates a perfect foundation for longterm health and performance.

Focus on this longevity-fitness stack:

• 2–4 Zone 2 sessions weekly suhc as a long walk, steady run, cycle or swim

• 1 HIIT or sprint session

• Aim for 7-10k steps every day

VO2 max is a strong predictor of longevity by measuring cardiovascular fitness. This indicates a more efficient heart and circulatory system and is associated with a longer life and lower risk of premature death.

Try the Norwegian 4x4 system to reduce heart age by up to 20 years and compare our pick of the best fitness trackers to monitor your workouts.

Have you ever heard the phrase 'sitting is the new smoking?'

Our bodies are built to move, and this highlights that there are many serious health risks associated with a sedentary lifestyle. More office based jobs and too much time in front of the television mean that most of us have much less active lives than our ancestors.

This can lead to increased risks of cardiovascular disease, a slowing of your metabolism, certain cancers and overall mortality.

The answer? Prioritise adding more movement to your day with the following:

• Take regular movement breaks - get up to stretch, walk around or dosimple exercises every 30 minutes

• Incorporate regular hip and thoracic spine stretches

• Aim for at least 150 minutes of moderate activity a week and take regular walking breaks

• Use a standing desk, incorporate walking meetings and explore low-impact cardio options

• Recover properly by adding heat or cold therapy to your routine

Remember, use it or lose it! Try these 10 simple longevity habits for even more benefits.

For a simple plug-and-play template to incorporate movement and boost your energy levels as you age, incorporate the following:

• 2 strength sessions per week

• 2 cardio days per week

• 1 HIIT session

• 7-10k daily steps

• Optional mobility micro-sessions

Don't forget, it's never too late to start and your future fitness and independence will thank you.

To create a full monthly nutrition, movement, sleep and recovery plan - try our Biohacker Longevity Starter Kit now.