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Sadly, there is no magic potion that can extend human lifespan. But when the U.K. Chief Medical Officers (CMOs) released new activity guidelines this month, they wrote<\/a> that “if physical activity were a drug, we would refer to it as a miracle cure, due to the great many illnesses it can prevent and treat.”<\/p>\n Denise Chakoian, a certified fitness trainer and owner of Core Cycle <\/a>and Fitness Lagree, agrees about the power of exercise. “Regular exercise supports heart health, brain function, blood sugar control, and a healthy metabolism, all of which are linked to a longer lifespan,” she says.<\/p>\n “It can also reduce the risk of chronic conditions like heart disease, type 2 diabetes and osteoporosis. Staying active consistently is one of the most effective ways to maintain both quality of life and longevity.”<\/p>\n The CDC<\/a> agrees with the U.K.’s CMOs recommendations of 150 minutes of moderate-intensity aerobic exercise each week, plus at least two strength-training sessions.<\/p>\n If you’re a little lost about what to do in your strength training sessions, Chakoian has shared a simple workout featuring her top three exercises to promote longevity.<\/p>\n “These exercises strengthen the major muscle groups that help you stay mobile, independent, and less prone to injury as you age,” she says.<\/p>\n “They also improve balance, posture and bone strength, which lowers the risk of falls and fractures later in life.”<\/p>\n Chakoian’s top three strengthening exercises for longevity1. Squat<\/p>\n Sets: 3 Reps: 8-12 Rest: 60-90sec<\/p>\n How to do it:<\/p>\n Stand with your feet about shoulder-width apart.<\/p>\n Push your hips back and bend your knees, lowering until your thighs are about parallel to the floor, keeping your chest facing forward.<\/p>\n Press through your heels to stand.<\/p>\n “Squats train one of the most important movement patterns we use every day, from sitting down to climbing stairs,” says Chakoian.<\/p>\n “They strengthen the glutes<\/a>, quadriceps<\/a>, hamstrings <\/a>and core<\/a> while improving balance and mobility. I like them because they give the biggest return for the time you put in.”<\/p>\n 2. Push-up<\/p>\n Sets: 3 Reps: 8-15 Rest: 60sec<\/p>\n How to do it:<\/p>\n Start in a high plank with your hands under your shoulders, arms extended and your body in a straight line from head to heels.<\/p>\n Bend your elbows to lower your chest, keeping your body in a straight line.<\/p>\n Press through your hands to extend your arms and return to the high plank position.<\/p>\n Make it easier: Perform on your knees or with your hands on a raised platform or a wall.<\/p>\n “Push-ups build practical upper-body strength without equipment. They target the chest, shoulders<\/a>, triceps<\/a> and core. I like them because they also improve stability and body control.”<\/p>\n 3. Romanian deadlift<\/p>\n Sets: 3 Reps: 8-10 Rest: 90sec<\/p>\n How to do it:<\/p>\n Stand with your feet hip-width apart, holding the weight in front of your thighs, palms facing you.<\/p>\n Engage your core and move your shoulders back and down.<\/p>\n Keeping your back flat throughout, hinge at your hips and push your butt back to lower the weight down your legs until you feel a stretch in your hamstrings.<\/p>\n Drive your hips forward to return to standing.<\/p>\n Tip: Choose a weight that makes the exercise feel challenging, but allows you to complete all the reps with good form.<\/p>\n “Deadlifts strengthen the muscles that support posture and protect the lower back,” says Chakoian.<\/p>\n “They primarily work the glutes, hamstrings, lower back and core. I like them because they improve strength for lifting everyday objects safely.”<\/p>\n","protected":false},"excerpt":{"rendered":"When you buy through links on our articles, Future and its syndication partners may earn a commission. 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