{"id":282481,"date":"2026-02-13T16:39:15","date_gmt":"2026-02-13T16:39:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/282481\/"},"modified":"2026-02-13T16:39:15","modified_gmt":"2026-02-13T16:39:15","slug":"the-5-best-exercises-to-slow-ageing-backed-by-decades-of-scientific-research","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/282481\/","title":{"rendered":"The 5 best exercises to slow ageing, backed by decades of scientific research"},"content":{"rendered":"

\u2018Most people think that ageing means losing strength, getting stiff joints, and eventually giving up your independence,\u2019 says fitness coach Vanja Moves, known as Movesmethod online, in a recent <\/a>video<\/a> highlighting her top-rated moves for naturally reversing ageing (no ludicrously long, expensive supplement routines here). <\/p>\n

Armed with the science, Vanja explains why these five specific exercises, which you can do pretty much anywhere, are so effective for longevity. <\/p>\n

1. Dead hangs<\/p>\n

\u2018Hanging decompresses your spine, rebuilds your shoulders and trains grip strength<\/a>,\u2019 highlights Vanja. And while grip strength might not usually be at the top of your fitness priorities \u2013 it should be. Scientists have consistently associated it with improved longevity<\/a>, including in this 2022 study<\/a> published in the journal Age and Ageing, which found that increases in handgrip strength reduced the risk of dying from any cause. <\/p>\n

Related Story<\/p>\n

Vanja advises beginners to start by using a chair to support some of their weight, hanging in five to 10-second increments. Intermediates, she adds, should do full dead hangs for between 20 and 40 seconds, aiming to increase time spent in the dead hang to five minutes daily. If you\u2019re already an advanced dead hanger, Vanja recommends building up to 10 minutes daily across variations, eg, mixed grips, scapula pulls \u2013 and one-arm hangs if you\u2019re feeling particularly brave. <\/p>\n

Don\u2019t be deterred if you\u2019re struggling to get started. One of Vanja\u2019s students \u2013 a 61-year-old woman \u2013 started with a two-second, assisted deadhang, but within weeks reached 30 seconds unassisted. <\/p>\n

Related Story2. Deep squat\"Image<\/p>\n

\u2018The deep squat isn\u2019t a gym exercise,\u2019 says Vanja. \u2018It\u2019s the original human resting position \u2013 lose it and you lose ankle mobility<\/a>, hip function, spinal health, and eventually, your independence.\u2019<\/p>\n

Unfortunately, while simple, squatting deep like this is harder than it looks. However, commit to the movement and you\u2019ll reap a range of rewards. \u2018If you\u2019re a beginner, hold a door frame or couch and elevate your heels on books,\u2019 advises Vanja, adding that you should aim to accumulate two to five minutes daily in this position. <\/p>\n

You can also use additional support if you\u2019re finding getting into the squat difficult, she adds, eg, a railing. \u2018That will allow you to sit back and be able to get down deeper.\u2019 If you\u2019re still struggling, she recommends elevating your heels on a step, which will make the position easier to achieve. <\/p>\n

Vanja\u2019s advice for intermediate squatters? \u2018Squat unassisted, chest tall \u2013 get comfortable in that position and aim for 15-20 minutes daily,\u2019 she says. \u2018If you\u2019re advanced, explore different stances and aim for 30+ minutes across the day.\u2019<\/p>\n

This exercise embodies the crucial everyday functional movement of sitting down and standing up. One recent study<\/a> published in the European Journal of Preventive Cardiology found that lower sitting-rising test scores in midlife adults were associated with a markedly increased risk of both all-cause mortality and cardiovascular-related death during a roughly 12-year follow-up period.<\/p>\n

3. Sit to stand<\/p>\n

Speaking of, sitting to stand is actually the next exercise: simple yet powerful. \u2018The ability to get down to the floor and back up again is the line between dependence and independence,\u2019 says Vanja. Beginners, sit down and get up from a chair without using your hands, and aim to lower the chair over time, she advises.<\/p>\n

Over time, as your mobility<\/a> improves, you should eventually be able to get up from the floor unsupported (which is what the typical sitting-rising test used in scientific research is based on). \u2018If you can stand from the floor without help, you are literally lowering your risk of early death, so train this daily,\u2019 adds Vanja. <\/p>\n

4. Hip mobility\"Image<\/p>\n

\u2018Hip mobility isn\u2019t about stretching your hip flexor or doing yoga<\/a>, it\u2019s about survival,\u2019 says Vanja. \u2018Stiff hips equals poor balance and higher fall risks \u2013 and falls are the number one way ageing robs people of their independence,\u2019 she adds, citing a study<\/a> showing that older adults who sustain hip fractures have about a 20-30% chance of dying within a year.<\/p>\n

If you\u2019re starting out, improve your 90\/90 hip rotations with gentle rocks on the floor, using your hands to assist, before \u2018slowly increasing the dosage of difficult positioning.\u2019<\/p>\n

\u2018Intermediates, start exploring side Cossack squats<\/a>, pigeon poses<\/a> and low-gate flows \u2013 all with the intention of increasing load and reducing assistance,\u2019 adds Vanja. <\/p>\n

If your hip mobility is already advanced, aim for \u2018full, locomotion patterns\u2019. Think, moving across the floor like a cat (yep, seriously), crawling, stepping, flowing, \u2018all with ease and freedom,\u2019 says Vanja.<\/p>\n

5. Isometrics and core stability\"Image<\/p>\n

Isometrics and core stability, says Vanja are \u2018your anti-fall armour \u2013 strength that holds you still is as important as strength that moves you.\u2019 Examples of isometric exercises include planks<\/a>, wall sits, holds, and they \u2018train stability, balance<\/a> and resilience \u2013 your shield against falls.\u2019 <\/p>\n

Related Story<\/p>\n

Beginners, advises Vanja, should start with wall sits<\/a>, planks and supported balances and intermediates should do longer planks, isometric squats and single-leg balance moves. If you\u2019re advanced, try loaded carries, gymnastic holds, static strength work, handstands and straight-arm strength work. \u2018You can also throw in middle and front-split holds to strengthen your lower body.\u2019<\/p>\n

As well as improving strength and muscle stability, research<\/a> has suggested that isometric work benefits other areas of health, too, including reducing hypertension (persistently high blood pressure) and promoting better blood flow. <\/p>\n

The takeaway message here? \u2018Stability equals survival \u2013 train it daily.\u2019<\/p>\n

Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n","protected":false},"excerpt":{"rendered":"\u2018Most people think that ageing means losing strength, getting stiff joints, and eventually giving up your independence,\u2019 says…\n","protected":false},"author":2,"featured_media":282482,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[147678,147290,5218,157856,2117,565,134,2116,111,139,69,157855,149610],"class_list":{"0":"post-282481","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-collection-fit-at-any-age","9":"tag-collection-fitness-app","10":"tag-content-type-default","11":"tag-contentid-c7e1156a-99c5-413b-8203-b75fdf5da9eb","12":"tag-displaytype-standard-article","13":"tag-fitness","14":"tag-health","15":"tag-locale-gb","16":"tag-new-zealand","17":"tag-newzealand","18":"tag-nz","19":"tag-shorttitle-the-5-best-exercises-to-slow-ageing","20":"tag-subsection-strength-training"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/282481","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=282481"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/282481\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/282482"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=282481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=282481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=282481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}