The Best Exercises To Slow The Biological Clock & Prevent Muscle Loss

We know yoga supports flexibility and running contributes to endurance, but what about exercising solely for longevity? Or rather, a life well-lived until the very end?

When deciding which exercise to choose, Fitness instructor and mindful movement expert Aubre Winters-Casiano suggests focusing on what naturally depletes with age: muscle mass. This has a name to it, and it's called sarcopenia. 

Studies estimate that between 5%1 and 16% of people over the age of 65 have sarcopenia, though board-certified obesity medicine physician Ali Novitsky, M.D., thinks it may be even more common than research suggests. "By the age of 60, I would say on average, it affects 20% of people. By the time we hit 80, it's about 50%," she previously told mindbodygreen.

Casiano echoes the importance of focusing on your muscles, saying, "By building up strong muscles and bones, you can prevent injuries, reduce fractures, and keep enjoying day-to-day activities as you age." 

What's more, sarcopenia puts you at an increased risk of cognitive decline2, infection3, osteoporosis4, and metabolic syndrome5—so yeah, tending to your muscles will have full-body benefits besides just feeling stronger. 

To combat this, Casiano's actionable suggestions are twofold: Add weights to your current routine, and add in some functional strength training. "Functional moves like lunges, squats, planks, and pushups are a great way to start as they target major muscle groups in multiple areas," she says. 

But you can also add light weights to activities like yoga, Pilates, etc., for added resistance and muscle gains. Make sure to start low and move your way up so you don't wind up tossing around a weight heavier than your body can handle when in motion. 

1. Squat with up-and-over press

2. Reverse lunge with a hammer curl 

3. Hovering bear hold

Nevertheless, any form of exercise is beneficial for longevity. Evidence supporting this notion comes from a 2023 study published in the Journal of Applied Physiology, as noted by Casiano.

The study revealed that individuals in their mid-60s who consistently exercised throughout their lives had muscle composition comparable to the physically active group of 20-somethings included in the research.

Additionally, while the older physically active group exhibited a lower aerobic capacity than the 20-something participants, they still scored 40% higher on the aerobic capacity scale compared to their inactive counterparts within the same age range. Pretty impressive, right?

If longevity is your goal, put movement high on your priority list. As you age, muscle loss is bound to happen, but adding functional strength training workouts and weight lifting to your routine can help you combat sarcopenia and thus support your ability to keep up with daily activities for longer.