New research, recently highlighted in The New York Times, points to something we often see at Executive Health as well: it’s diverse movement, not extreme training in a single modality, that is most strongly associated with longevity. Varying how we move strengthens not only the heart and muscles, but also the brain, balance, metabolism, and the body’s biological resilience against ageing.
The optimal longevity pattern is, of course, a combination of cardio (for the heart, blood vessels, and the cells’ ability to produce energy) and strength training (for bones, muscles, fall prevention, and metabolism).
In large population studies, three types of activity stood out with a clear link to lower mortality:
- Brisk walking (–17% lower mortality)
- Racket sports such as tennis (–15%)
- Rowing & bodyweight exercises (–14%)
Almost all movement is beneficial. But the larger your “movement vocabulary” is, the more biological processes you train. That’s likely why variety keeps showing up, again and again, as a key to a healthier and longer life. At Executive Health, we often talk about becoming the CEO of your own health. In training, that doesn’t mean maxing out one discipline; it means building a system that lasts over time.
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