As we age, it’s inevitable that our bodies will change. However, staying physically active can be one of the most effective ways to maintain good health and potentially add years to our lives.

While regular exercise is already known to reduce the risk of heart disease, diabetes, and some cancers, it can also help to slow down the rate at which our cells age. This is because telomeres – which are protective caps found on the ends of chromosomes in cells – can become shorter over time, which ultimately causes cells to die off. When telomeres are lost, many age-related health issues can arise. However, studies show that regular physical activity may help to delay this process.

To slow down the clock and stay healthy, there are three fitness habits that can be beneficial. Even if you haven’t exercised in a while, you can start slowly and work your way up to more challenging workouts.

Below are three healthy fitness habits that can help maintain wellness and keep you feeling young. If you’re returning to exercise after a prolonged break, it’s recommended to start gradually and progressively work towards more challenging workouts:

1. Walking briskly
Taking a regular walk is fantastic for the health of both our heart and brain. It can also help us maintain strong bones and keep our blood sugar levels in check. Research has also found that aerobic exercises, such as brisk walking, can lead to the lengthening of telomeres, which can help with anti-aging. To get the maximum benefits, it’s recommended to walk at a pace of over 3 miles per hour on a flat surface or over 2 miles per hour uphill. Other examples of moderate-intensity aerobic activity include water aerobics, biking, and doubles tennis.

2. High-Intensity Interval Training (HIIT)
For a change of pace and greater challenge, try combining short bursts of high-intensity exercise (like sprinting or cycling) with periods of low-intensity exercise. HIIT workouts can offer similar anti-aging benefits as regular workouts but in less time.

3. Strength Training
From age 30 to 35, our muscle mass and power peak, but gradually begins to decline thereafter. However, regular strength training can help put on the brakes and maintain muscle strength. It’s recommended to do strength training activities at least twice a week, such as lifting weights, using medicine balls, or practicing body-weight exercises like push-ups and squats.