How You Should Really Be Working Out If Longevity Is Your Goal

Exercise is beneficial for health in many ways, and adding years to your life is among the many advantages of exercise, per Harvard Health. According to research published in JAMA, exercise is linked to higher cardiorespiratory fitness (CRF). And as Harvard Health explains, CRF is a good indicator of how well your heart and lungs work while you exercise. Better CRF is associated with a longer life.

With this in mind you should aim to get 150 minutes of moderate to vigorous aerobic exercise every week, which fits the current guidelines set forth by the American Heart Association. If you can get 300 minutes of exercise, even better! Benefits include lowering your risk of developing heart disease, diabetes, dementia, Alzheimer's Disease, and certain cancers. In addition, your quality of life improves with exercise. There are all kinds of exercise you can do, and new research points to one, in particular, that supports longevity.

Strength training, or lifting weights, offers benefits that go beyond your muscles. Data from several studies published in the British Journal of Sports Medicine showed that along with proving to be good for heart health, strength training is key to longevity. The research examined 16 studies and nearly 480,000 participants, and the findings showed that as little as 30 to 60 minutes of strength training per week was enough to reap valuable rewards. More than 60 minutes spent lifting weights did not have a greater impact on length of life, however (via Mind Body Green). The study also pointed out that when combined with aerobic exercise, strength training was even more beneficial in regard to longevity and overall health.

You can also add years to your life by engaging in other healthy behaviors. Verywell Health reports that avoiding smoking, maintaining a healthy weight, and managing your blood pressure can help you live longer.