Engaging in regular exercise and maintaining healthy nutrition can contribute significantly to extending life expectancy.

The National Library of Medicine tells us that physically active people may have an increased lifespan of up to 6.9 years.

This post will point out key ways in which these lifestyle factors impact longevity.


Cardiovascular health:

  • Regular aerobic exercise, such as walking, running or cycling, will help improve heart health by strengthening the cardiovascular system and reducing the risk of heart disease.

Weight management:

  • Physical activity aids in weight control by burning calories and building muscle. Maintaining a healthy weight is crucial for preventing obesity-related health issues.

Muscle strength and bone density:

  • Resistance training, including weightlifting or bodyweight exercises, promotes muscle strength and bone density. This can prevent frailty and osteoporosis as we age.

Mental health benefits:

  • Exercise is linked to improved mental health and the reduction of stress, anxiety and depression. Better mental health contributes to an overall sense of well-being.

Improved immune system:

  • Regular physical activity gives a boost to the immune system, making the body more resilient to illnesses and infections.

Enhanced sleep:

  • Exercise has been shown to improve the quality of sleep, which is essential for overall health and well-rested longevity.


Cardiovascular exercises:

  • Running, brisk walking, swimming, cycling and aerobic classes are excellent for heart health.
  • Aim for at least 150 minutes of moderate intensity aerobic exercise per week

Strength training:

  • Weightlifting, bodyweight exercises and resistance band training help build and maintain muscle mass.
  • Focus on major muscle groups at least twice each week

Flexibility and balance training:

  • Do stretching exercise to improve flexibility
  • Balance exercise, such as yoga and tai chi, will reduce the risk of falls in later life

Interval training:

  • Alternate between short bursts of intense activity and periods of rest.
  • This will enhance cardiovascular fitness and metabolism

Mind-body exercises:

  • Practice meditation or mindfulness for stress reduction
  • This will positively impact mental and emotional well-being


Balanced diet:

  • Include a variety of fruits, vegetables, whole grains, lean proteins and healthy fats
  • Limit processed foods, sugary drinks and excessive intake of red or processed meats.


  • Water is essential for our health. Stay hydrated.

Portion control:

  • Be mindful of portion sizes to avoid overeating.

Omega-3 fatty acids:

  • Include sources like fatty fish (salmon, mackerel), flaxseeds and walnuts.

Antioxidant-rich foods:

  • Consume fruits and vegetables high in antioxidants to combat oxidative stress – sweet potatoes, artichokes, asparagus, squash, lettuce, kale for examples

Limit alcohol and tobacco:

  • Moderation in alcohol consumption and avoidance of tobacco are linked to better health outcomes

Calcium and vitamin D:

  • Support bone health with adequate calcium and vitamin D – eggs, tuna, broccoli, leafy greens, cheese and salmon


As an Amazon associate, I may use their links within my articles when they are relevant. I may earn from activity on the links in the form of commissions. As an Amazon customer, I use them as a source for fitness items and other health products. Their service is excellent.

Each link will give full details on the items, as well as pictures, reviews and suggestions for similar items at different price points.

NordicTrack treadmill – I use this model every morning before breakfast. I like to do at least a mile to a mile and a half, increasing the speed every 3 minutes.

Medicine ball – I use this medicine ball every morning also, for standing abdominal exercises. See my recent post on medicine ball core exercises.

Resistance band with handles – I use these every other morning. Under $25.

Loop resistance bands – I use these for physical therapy. Many women use them as “booty bands”. Less than $16.

8 greens tablets – I like these for energy and immune support. I am often not sure if I eat enough green vegetables.


Bullworker fitness – these fitness tools allow us to do both isotonic and isometric exercises within the same set of reps. These are high quality, very versatile items. I use them every other day. See my link at the side of my website . Click on the red link for full information.

Check out these healthy meal delivery services:

Blue Apron

Green Chef


Hello Fresh


A holistic approach that combines regular exercise with a balanced and nutritious diet will promote a longer and healthier life.

I have more time to work out as a retired person, but time should not be a deterrent in any event. A 30 minute workout is only 2% of a full day, leaving 98% for other pursuits. We all have the same daily time allowance. Why not use at least 2% of our day for physical activity?

Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.

Let’s stay active!


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