Research increasingly shows that exercise represents one of the most powerful interventions for extending not just lifespan but healthspan—the years spent in good health. According to a 2024 study published in the Journal of the American College of Cardiology, high levels of cardiorespiratory fitness reduce the risk of dying from any cause by 53%, while high levels of strength are associated with a 31% reduced risk of death from any cause. Notably, women get a better return on exercise investment than men: women needed approximately 140 minutes of exercise weekly to achieve maximum survival benefits, compared to 300 minutes for men.
Dr. Rhea Kotecha, a GP and longevity physician, identifies six forms of exercise as non-negotiable for healthy aging: strength and resistance training two to three times weekly (optimally 30-60 minutes total); functional fitness that trains the body as a connected system for real-world strength; explosive power training—even just five minutes—to maintain fast-twitch fibers critical for balance and fall prevention; Zone Two cardio (steady, conversational-pace activity) for two to four hours weekly; high-intensity interval training one to two times weekly to raise VO2 max, which is a strong survival predictor; and stability and balance work, which could mean the difference between a stumble and a fracture.
Kotecha emphasizes that exercise impact changes as women reach menopause. When estrogen withdraws, it takes with it the protection it provides to bone, muscle, and the cardiovascular system, making varied fitness training essential. She notes that “muscle is the organ of longevity”—it is the metabolic engine, glucose sink, fall insurance, and after menopause, one of the only remaining levers on bone health. Importantly, she states: “You cannot outtrain a poor diet and you cannot out-eat a sedentary body.”
This article is an AI-assisted summary. All facts and figures are drawn from the original report: https://newspub.live/fitness/im-57-but-my-metabolic-age-is-10-years-younger-thanks-to-these-4-fitness-habits/