7 Fitness Tips to Maintain Strength & Support Longevity

With these tips, you’ll maintain strength and vitality for years to come!

By: Lexy Parsons

While staying active and maintaining strength is important for all individuals, it’s particularly important as we age! Not only does it help reduce the risk of falls and injuries, but it also helps increase longevity, support an independent lifestyle, and enhance our overall health and quality of life. No matter if you’re brand new to exercising or simply looking to maintain a more regular workout routine, this article is for you. Ahead, we’re sharing the top fitness tips for aging strong, including how to promote strength, enhance mobility, and support longevity. 

RELATED: The Benefits of Exercise For Improved Quality of Life 

The Best Fitness Tips to Maintain Strength and Support Longevity With Age

#1 Incorporate Regular Resistance Training

One of the most effective ways to maintain muscle mass and bone density as we age is through strength training. By incorporating regular resistance exercises — such as lifting weights, using resistance bands, and even utilizing your own body weight — you can help counteract age-related muscle loss, prevent sarcopenia, maintain strength, and support overall longevity.

Not sure where to start? Try incorporating these FitOn exercises into your weekly workout regime:

RELATED: 4 Ways Strength Training Helps Us Live Longer & Healthier

#2 Include Balance and Stability Exercises

Research shows that balance and stability exercises help improve lower body strength and overall mobility, reducing the risk of falls and fall-related injuries. 

Tai Chi, Qi Gong, and easy exercises such as simply walking in a line can serve as great options. In fact, this includes anything that challenges your balance, such as balancing on one leg or including dumbbells for added instability and core activation.

Here are some FitOn classes to inspire you:

#3 Engage In Weight-Bearing Exercises for Bone Health

In addition to building muscle, weight-bearing exercises are important for maintaining strong and healthy bones as we age. Not only does this help support mobility, but it also improves bone density and reduces the occurrence of fractures — a high risk for all adults over the age of 50. Whether it’s walking or incorporating bodyweight exercises, there are so many ways to incorporate weight-bearing exercises and activities into your weekly routine. 

Here are some FitOn workouts to consider:

RELATED: The Impressive Benefits of Walking For Better Health 

#4 Focus on Flexibility and Mobility

In addition to incorporating balance and stability exercises, prioritizing workouts focused on flexibility and mobility becomes increasingly important with age in order to reduce the risk of injury and prevent joint stiffness. From yoga and gentle stretching to focused mobility workouts, there are many ways to stay nimble and agile — no matter your age!

Roll out your mat and get started on your own, or give these FitOn workouts a try:

#5 Stay Active Throughout the Day

Beyond specific workouts, staying generally active throughout the day is key! In fact, maintaining an active lifestyle is one of the best things you can do for your overall health and longevity. Whether it’s taking a daily stroll with your pup, meeting your friends for tennis or pickleball, or simply maintaining your garden, an active daily routine can help improve mobility, strength, and cardiovascular health. Not to mention, reduce stress and boost your mood! Find any hobbies or activities that bring you joy, and focus on staying consistent. 

#6 Prioritize Proper Nutrition

When it comes to fitness tips for aging, we can’t exclude nutrition! It’s important to remember that a balanced diet is one of the best ways to support health and longevity. To support your health and fitness goals, stick to whole foods whenever possible, and aim to include a variety of colors and a balanced assortment of macronutrients. This includes colorful fruits and veggies, lean proteins, whole grains, and healthy fats.

And don’t forget about hydration! Adequate hydration is crucial for supporting longevity and overall well-being. So, consider snacking on water-rich foods or keeping a water bottle nearby to help you drink water regularly throughout the day.

#7 Don’t Forget About Rest and Recovery

And finally, the importance of rest and recovery! While staying active is, of course, important for maintaining strength and supporting an aging body, it’s equally as important to prioritize adequate rest and recovery. This includes active recovery such as stretching, rest days in between workouts, adequate nightly sleep, and even prioritizing relaxation techniques that help reduce stress and calm your mind. Whether it’s trading your workout for a walking meditation or including relaxation techniques such as deep breathing or yin yoga before bed, make sure to listen to your body and allow for sufficient rest.

The Takeaway

If you’re reading this, you’ve already crossed the biggest hurdle: maintaining motivation! Because, let’s face it, staying physically active and adopting a healthy lifestyle isn’t always easy. However, they are crucial to keeping an aging body strong. And with these science-supported tips, you’re well on your way to maintaining strength and vitality for years to come — so keep up the good work! Remember to listen to your body and consult with a healthcare or medical professional if you have any underlying health conditions or concerns.