I tried the 6 exercises longevity experts hope can slow aging. Here’s how to do them at home.

• Researchers are testing a new 6-move strength training routine for healthy aging.

• The program does not require any weight lifting and can be adapted to any fitness level.

• The people participating in the trial are getting stronger and more agile.

Most long-lived scientists And doctors agree that one habit is better than anything else medication or supplement For healthy aging: Exercise.

Researchers are still trying to find out exactly why exercise promotes longevity. Yet, not only does it benefit fitness and metabolism, it also seems to improve the way our cells work.

Additionally, exercise reduces a person’s risk of developing diseases. age related diseases such as cancer and premature death. It also improves mental health.

How do you exercise for longevity?

One groundbreaking clinical trial, Researchers at Mount Sinai Hospital in New York City are trying to answer this question in a simple and understandable way.

A new home exercise routine that requires virtually no equipment is being tested for patients ages 60 to 85.

I tried it during my visit. Mount Sinai PhysiolabResearchers measure how your body switches from burning fat to carbohydrates for fuel as exercise intensity increases.

During my visit, I learned the six key movements of evidence-based strength training routines. These exercises aim to support what aging researchers call “activities of daily living” that keep people independent and mobile as they age.

acts like get up from your chairAs you repeat these exercises, climbing stairs and lifting things off the floor will become easier over time. The goal in this longevity trial is for people to work out up to three sets of 10, three times a week.

Three lower body exercises for longevity include trainers’ favorite, the squat.

My longevity training session started like this: squats are a classic A strength training move that targets the legs, lower back and core.

Deadlifts strengthen lower back and butt, which is great for counteracting lower back pain and maintaining good posture as you age.

Finally, the third lower body exercise was a lateral walk with a band around my upper thighs. This sideways movement targets the smaller hip muscles, the gluteus medius and gluteus minimus, which help improve balance and stability.

Ryan Walker, an exercise scientist and cardiometabolic disease specialist who directs the Human Metabolism and Physiology Laboratory at Mount Sinai, said he noticed that his patients in this trial walked faster as they became fitter. A faster walking pace is consistently linked to healthier aging and fewer physical declines in older adults.

Participants also get noticeably stronger and require stiffer resistance bands over time. This training technique is sometimes called: progressive overloadthe concept of increasing resistance and repetitions over time to build muscle and strength.

“Some people in the study double up on the bands because they’re so strong,” he said. “It actually works.”

Three upper body moves include a modified push-up for any fitness level

Time to move up and strengthen the upper body.

Bent-over rows were a tough first move; It was targeting my back, belly and shoulders. This exercise is the perfect antidote to hunched over in front of a screen all day. No wonder I feel the burn.

Banded shoulder presses are a safer alternative than jumping on free weights, Walker said.

“Many people in their 60s and 70s have never really done a resistance training program, and a common mistake that coaches and trainers make is throwing them straight at free weights,” he said. “Not only is this likely unsafe, but it certainly won’t be sustainable or feasible for them in the long run.”

Colored bands with varying degrees of resistance allow study participants to progress through time on their own without the danger or distress of heavy lifting. By consistently challenging themselves, participants can promote improvements in bone density, connective tissue strength, and heart health.

The last strength exercise we did was push-ups; There was no need for a group here. This really challenges your entire core, arms, chest, shoulders, abs, and even your heart muscles.

There’s no shame in elevating this move using a wall or bench, or getting on your knees for your presses.

Resistance workouts like this are “critically important for anyone ages 35 to 40 to maintain strength, balance and mobility,” Walker said.

If the trial yields positive results, he hopes it could form the basis of a long-lasting exercise routine that could be rolled out to hospitals, nursing homes and anyone looking to improve their fitness, strength and bone health as they age.

“You can at least stop or slow down the decline in muscle loss and muscle wasting that occurs with aging and in older adults,” he said.

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