5 Exercises That Long-Living People In The World Enjoy

In the United States, the average life expectancy is 79 years. It’s only natural, then, for Americans to want to learn the secrets of the Blue Zones, five places in the world where individuals regularly live long, healthy lives well into their 100s. Dan Buettner, the founder of Blue Zones, has dedicated his career to sharing his findings. He stresses the importance of having a clear sense of purpose, maintaining connections with loved ones, and adopting a plant-based diet. Buettner’s cookbook, The Blue Zones Kitchen: 100 Recipes to Live to 100, offers insights into the healthy eating habits of many centenarians he has encountered. But what about physical activity? Surely, he can suggest exercises that promote longevity as well.

People in Blue Zones approach physical activity differently. Instead of intense workouts, they prioritize consistent movement throughout the day. “Their lives are dynamic. Not constantly on the go, but a balance of movement and rest,” explained Emily Kiberd, DC, founder of Urban Wellness Clinic in New York City.

If, like many Americans, you find yourself sitting in front of a computer for most of the day, incorporating regular movement into your routine is crucial. The type of movement can vary depending on your preferences, but the ultimate goal is to aim for 150 to 300 minutes of physical activity per week, as recommended by the Physical Activity Guidelines for Americans.

The Top Exercises for Longevity, Inspired by the Blue Zones

1. Walking

Residents of Blue Zones include walking as a part of their daily routine, often walking more than others. Their walks may involve trips to the store or evening strolls with friends. Buettner has previously highlighted the cognitive benefits of walking, stating that it is the best activity for maintaining mental sharpness.

Regular walking benefits the whole body, including the brain. Research has shown that daily walking can help preserve the hippocampus, the area of the brain responsible for memory. So, don’t underestimate the power of a leisurely walk!

Engaging in foot mobility stretches can enhance the benefits of your walks:

2. Bicycling

According to Robert Agnello, DO, individuals in the Blue Zone of Sardinia favor bicycles as their primary mode of transportation. This choice undoubtedly has long-term positive impacts on their cardiovascular health.

Similar to walking, cycling is a practical form of movement that can easily be incorporated into daily life. Shifting your mindset to consider biking instead of driving can potentially add years to your life.

Here are the advantages of participating in an underwater spin class:

3. Dancing

In Blue Zones, people engage in dancing as a way to connect with loved ones. Dancing is not only enjoyable but also beneficial for health, as it elevates heart rate and enhances cognitive function due to its coordination requirements.

Ready to get moving? Check out the video below for a dance cardio workout:

4. Tai Chi

In Okinawa, many individuals practice tai chi, a series of slow, deliberate movements accompanied by deep breathing. Known as “meditation in motion,” tai chi is a Chinese mind-body practice. If you’re interested in learning tai chi, seek instructors who have a deep understanding and appreciation of its cultural origins.

Similar to dance, tai chi promotes coordination, which is beneficial for cognitive health. Additionally, tai chi aids in stress relief, demonstrating that exercise doesn’t always have to be intense; gentle movements are also advantageous.

5. Gardening

According to experts, gardening is essentially a form of strength training and is among the top exercises for longevity. “In all Blue Zones, individuals continue to garden well into their 90s and 100s,” notes Buettner. Gardening, like cycling or walking, has the potential to uplift your mood, whether you do it on a city balcony or in a suburban backyard.

These are the best plants for every room of your house:

It’s essential to incorporate movement into your daily routine when considering exercises for longevity. Discover physical activities that you enjoy and, as the saying goes, remember that happiness is the key to a long and healthy life.

Featured Image by Daniel Reche via Pixabay