Many people in life think that "walking is exercise" and "taking ten thousand steps a day leads to longevity," but the latest international consensus tells you—walking alone is far from enough! Recently, global experts jointly presented the "longevity exercise formula": it's not a single type of exercise, but a scientific combination of 3 types of exercise. Want to know specifically which 3 types and how to practice them? Reading this article will help you truly develop a "longevity constitution."
In 2025, the International Conference on Frailty and Sarcopenia Research Working Group released the "Global Consensus on Optimal Exercise Recommendations for Healthy Longevity in Older Adults (2025)," pointing out that regular exercise is a core means of delaying aging. "Longevity exercise" is not a single type of exercise, but a scientific combination of 3 types. "Human body composition changes with age: after age 35, skeletal muscle mass and bone mass decline year by year, while body fat (especially abdominal and visceral fat) increases, leading to decreased exercise capacity and declining physical function."
Moving too little and sitting for prolonged periods are important risk factors for physical frailty, muscle loss, and various chronic diseases such as heart disease and diabetes. So what is the "longevity exercise formula"? The Consensus points out that exercise for older adults should follow a comprehensive model of: "strength training + aerobic exercise + balance exercises," all three being indispensable.
Strength Training: Safeguarding the "Foundation" of Muscles and Bones
Human muscles typically enter a phase of accelerated loss after age 50. Regularly performing strength training is an effective way to enhance muscle and bone density, prevent and improve sarcopenia and osteoporosis, boost daily activity capacity, and significantly reduce the risk of falls.
Recommended Activities:
Strength training can be done using equipment (gym machines and resistance bands), free weights (such as dumbbells, barbells), or body weight (such as wall squats, kneeling push-ups, planks, etc.).
Older adults should pay special attention to lower limb strength training, focusing on practicing 1-3 exercises like leg raises, squats, knee extensions, sit-to-stands, etc.
Important Notes:
It is recommended to do strength training 2-3 times per week, stopping when muscles feel slightly fatigued.
During training, pay attention to controlling the speed of movements, avoid sudden exertion, maintain natural breathing, and never hold your breath.
Aerobic Exercise: Improving Metabolism and "Charging Up" the Heart and Lungs
Aerobic exercise can enhance cardiorespiratory function, improve metabolic indicators, reduce cardiovascular disease risk, and help control weight.
Recommended Activities:
Older adults can choose activities like walking, jogging, cycling, swimming, stair climbing, dancing, etc., which are simple and easy to integrate into daily life.
For those who are overweight, have knee discomfort, or have unstable blood pressure, swimming and water activities are particularly suitable, providing exercise benefits while reducing joint load.
Important Notes:
It is recommended to perform aerobic exercise 3-7 times per week, each session lasting 20-60 minutes; beginners can start with 5-10 minutes per session and gradually extend the duration.
Exercise intensity should be such that you are slightly breathless but can still hold a normal conversation, i.e., you feel somewhat exerted but not uncomfortable.
It's important to avoid vigorous exercise within one hour after meals. Individuals with hypertension should avoid movements requiring breath-holding.
Balance Exercises: Installing a Fall-Prevention "Stabilizer" for the Body
Good balance ability is the first line of defense for preventing falls and ensuring activity safety.
Recommended Activities:
Choose traditional activities like Tai Chi, standing yoga, or do some simple movements: such as single-leg stands, walking on tiptoes, slow turns.
You can also try "dual-task training," such as counting or doing simple arithmetic while walking, simultaneously exercising physical coordination and brain focus.
Important Notes:
It is recommended to practice balance exercises 1-7 times per week, completing 1-2 sets per session, with each set containing 4-10 different movements. You can start practicing with wall (or chair) support, gradually reducing the support.
Older adults can also try some functional training close to daily life, such as simulating real scenarios like carrying objects or stepping over obstacles, which also helps improve balance.
Knowing what to practice is one thing; knowing how to stick with it is another. Many older adults do want to exercise, but they are afraid of feeling pain all over with movement. The result is the less they move, the weaker they feel, falling into a vicious cycle. To break this cycle, remember these 5 points:
1. Choose exercise activities you enjoy—interesting and low difficulty. Don't choose activities that are too difficult or unappealing right from the start. Opt for whole-body, cyclical, endurance-based, non-competitive, and steady-paced exercises. Walking, brisk walking, Tai Chi, cycling, square dancing, and swimming are all excellent choices.
2. Pay attention to exercise intensity and duration—20-60 minutes per session. The heart rate during exercise for older adults should generally be controlled below 120 beats per minute. Wearing a fitness tracker to monitor heart rate changes is helpful. It is recommended to sustain exercise for 20-60 minutes per session, focusing on low to moderate intensity.
3. Choose a suitable exercise time slot—4-5 PM. Older adults generally have more flexible time. The optimal fitness period can be chosen around 4-5 PM. At this time, a person's physical strength, reaction, adaptability, and other functions are at their peak for the day, and air pollution is also relatively lighter during this period.
4. Appropriately increase exercise frequency—3-5 days per week. Maintaining an exercise frequency of 3-5 days per week is optimal, aiming for at least 150 minutes of moderate-intensity aerobic exercise per week.
5. Safety is the top priority for older adults exercising—safety comes first. Older adults should avoid engaging in strenuous exercise alone, especially those with cardiovascular disease, diabetes, or other conditions. Pay attention to how your body feels during exercise. If symptoms like back pain, chest pain, or dizziness occur, stop exercising immediately.
Final reminder: If you have heart conditions, joint problems, or are taking medications for blood pressure or blood sugar, etc., it's best to consult a doctor or physical therapist before starting exercise to develop a safe plan suitable for you.
