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Reversing the Clock: Proven Exercise Strategies for Enhancing Longevity

Updated: Jul 20, 2023

by Emma Mattison – NASM, CPT, CNC, and Functional Aging Specialist

Vibrant Older Man Defying Time: Reversing the Clock with Healthy Lifestyle and Exercise for Ageless Vitality

The Fountain of Youth: Exercise and Longevity

Our search for longevity and a better quality of life is as old as human history. Fortunately, the secret might be simpler than we think: regular exercise. Research consistently shows that an active lifestyle can significantly enhance our lifespan and overall well-being (Warburton, Nicol, & Bredin, 2006).

Aerobic Exercise: The Heart of the Matter

A cornerstone of fitness, aerobic exercises like brisk walking, swimming, or cycling, is well-documented for their heart-health benefits. Regular aerobic exercise leads to:

  • Improved cardiovascular health

  • Lowered risk of age-related diseases

  • Enhanced longevity (Eijsvogels, Molossi, Lee, Emery, & Thompson, 2016)

Aerobic Fitness for Active Seniors: Joyful Older Woman Engaging in Dance Workout for a Healthy and Energetic Lifestyle

Strength Training: More than Muscle

Beyond muscle-building, strength training is a stalwart ally in aging well. Resistance exercises are proven to:

  • Boost bone density

  • Improve balance

  • Reduce the risk of falls, a critical factor as we age (Liu & Latham, 2009)

Flexibility and Balance: The Art of Movement

Practices like Tai Chi and Yoga, which focus on flexibility and balance, offer unique benefits for aging individuals. They can:

  • Improve overall mobility

  • Reduce the risk of falls

  • Contribute to maintaining independence in later years (Wayne et al., 2014)

Enhancing Wellness Through At-Home Tai Chi Practice: Serene Older Woman Embracing the Healing Benefits of Mindful Movement and Meditation

Your Personal Blueprint: An Exercise Routine for Longevity

So, what might an effective exercise routine for longevity look like? According to the American College of Sports Medicine, adults over 40 should engage in:

  • At least 150 minutes of moderate-intensity aerobic activity per week

  • Strength training exercises at least twice a week (ACSM, 2011)

A Leap into the Future: Conclusion

A healthier, longer life is within your reach. Incorporating a mix of aerobic, strength, and flexibility exercises into your routine can significantly enhance your quality of life and help you counter the aging process. Begin your journey towards longevity today and make a worthwhile investment in your future.

Book Your Free 15-Minute Phone Consultation with Emma Mattison!

If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

But that's not all! As a special offer, I'm providing a free functional fitness course to jumpstart your journey. This course will introduce you to various exercises and training techniques to enhance your overall functional fitness and complement your aerobic base training.

Invest in yourself today and experience the transformative power of improving your aerobic base. Take the first step by scheduling your free consultation and claiming your free functional fitness course. Let's work together to achieve your fitness goals and unlock your full potential!

At-Home Fitness Fun for Older Adults: Energetic Older Man Embracing Online Workout with Emma Mattison for a Healthy and Active Lifestyle

Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.

Schedule your FREE 15-Minute Phone Consultation and claim your FREE Functional Fitness Course with Emma Mattison! Click here to book now!

You can also email me at


About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!

I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!

My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊


American College of Sports Medicine (ACSM). (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1359. DOI:10.1249/MSS.0b013e318213fefb

Eijsvogels, T. M., Molossi, S., Lee, D. C., Emery, M. S., & Thompson, P. D. (2016). Exercise at the extremes: the amount of exercise to reduce cardiovascular events. Journal of the American College of Cardiology, 67(3), 316-329. DOI:10.1016/j.jacc.2015.11.034

Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, 2009(3), CD002759. DOI:10.1002/14651858.CD002759.pub2

Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association Journal = Journal de l'Association Medicale Canadienne, 174(6), 801–809. DOI:10.1503/cmaj.051351

Wayne, P. M., Walsh, J. N., Taylor-Piliae, R. E., Wells, R. E., Papp, K. V., Donovan, N. J., & Yeh, G. Y. (2014). Effect of tai chi on cognitive performance in older adults: systematic review and meta-analysis. Journal of the American Geriatrics Society, 62(1), 25-39. DOI:10.1111/jgs.12611

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