Exercise plans to improve your longevity should focus on your various body systems and incorporate exercises that improve or preserve your stamina, strength and mobility. One of the most important ways to experience a high quality of life in your later years is to stay physically active throughout your life span. According to the American Association of Retired Persons (AARP), regular physical activity has been shown to lower your risk of heart attack, stroke, Alzheimer's and some cancers.

Aerobic Exercise

Aerobic exercise, such as jogging, cycling or cross-country skiing, is an important part of your overall strategy to maximize your longevity. According to a study performed by researchers from the University of Washington and published in 2006 in the "Journal of the American College of Cardiology," while older age is associated with a decreased exercise capacity, age-related changes can be reversed with exercise training.

The researchers also found that training improves exercise efficiency to a greater degree in the elderly than in the young. The AARP reports that a regular aerobic exercise program (consisting of 30 minutes of physical activity at least three days a week) can lower your chances of dying in the next eight years by 40 percent, improve your brain function, reduce your risk of Alzheimer's disease by up to 60 percent and reduce your symptoms of depression. For adults over 65 years of age, the American College of Sports Medicine (ACSM) recommends the following guidelines for aerobic exercise: Perform moderately intense aerobic exercise 30 minutes a day, five days a week, or perform vigorously intense aerobic exercise 20 minutes a day, three days a week.

 

Strength Training

According to the AARP, the most dramatic declines due to aging involve your loss of muscle strength. Unless you perform regular resistance exercise after the age of 50, you're at risk of losing 6 lb. of muscle for every decade of inactivity. This altered body composition does more than just drain your strength, though; it also slows your metabolism and increases your vulnerability to age-related disease. Muscle loss, and the accompanying increase in body fat, places additional strain on your heart, increases your risk for diabetes and could lead to a heart attack or stroke. Building muscle is not as difficult as you might think. The AARP suggests performing strength training exercises for just 20 minutes a day, two to three times a week. Over the course of 10 to 12 weeks, if you're following this plan, you can rebuild 3 lb. of muscle and boost your metabolism by 7 percent. The ACSM recommends a similar plan, advising that you should participate in strength building activities, such as resistance training, by performing 10 to 15 repetitions of eight to 10 strength training exercises, two to three times per week.

Along with your resistance training exercises, the ACSM recommends that you perform balance exercises if you're at risk of falling and also that you have a physical activity plan. Your physical activity plan can be developed with the help of a health professional to manage your risks and assess your therapeutic needs. A health activity plan will help you get the most out of your strength training activities and ensure your safety.

Moving Meditation Exercises

One of the most constructive moving meditation exercises is tai chi. In the forward of Ramel Rones' book "Sunrise Tai Chi: Simplified Tai Chi for Health & Longevity," Miriam E. Nelson, Ph.D., from the Tufts University School of Nutrition Science & Policy, writes that low-impact, stress-reducing exercises and meditations, such as tai chi, can help you achieve a high quality of life, sound health and longevity. The long-term health benefits of tai chi have been well researched, especially its ability to lower stress and improve immune response, both important factors in supporting your longevity. According to Thomas M. Krapu, Ph.D., other longevity-promoting health benefits associated with your participation in tai chi include improved physical stamina and mobility, a possible blunting of cardiorespiratory decline with aging and a lowered risk of experiencing a fall. Tai chi is a helpful exercise to promote longevity, and because of its low-impact nature, it can be performed by people of all ages and physical abilities.