{"id":15297,"date":"2026-06-25T18:31:51","date_gmt":"2026-06-25T18:31:51","guid":{"rendered":"https:\/\/wildgreenquest.com\/?p=15297"},"modified":"2026-06-25T18:31:51","modified_gmt":"2026-06-25T18:31:51","slug":"how-much-exercise-should-you-do-each-week-to-live-longer","status":"publish","type":"post","link":"https:\/\/wildgreenquest.com\/?p=15297","title":{"rendered":"How Much Exercise Should You Do Each Week to Live Longer?"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<div class=\"justify-start\">\n<nav class=\"align-left col-span-full mb-base\" data-pom-e2e-test-id=\"breadcrumbs\"\/>\n<p>Following a simple, structured exercise routine can improve brain function and boost longevity. You can even take the routine outdoors.<\/p>\n<\/div>\n<div><\/p>\n<p class=\"fp-leadCaption py-tight text-left font-utility text-utility3-size leading-utility3-line-height text-secondary\"> (Photo: Olga Pankova\/Getty)<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"article-body\">\n<p>Published June 25, 2026 12:11PM<\/p>\n<\/div>\n<section id=\"\" class=\"content-card rounded-xl px-base-loose pt-base-loose pb-loose shadow-sm shadow-black\/10\">\n<p><strong>Key Takeaways<\/strong>: A study published in April 2026 examined how structured exercise programs affect aging. The researchers found that following a routine that totals just three hours per week boosts longevity.<\/p>\n<p><em><strong>This article has been medically reviewed by <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/ingridyang.com\/about\/\">Dr. Ingrid Yang<\/a>.<\/strong><\/em><\/p>\n<p><!-- --><\/section>\n<p>Between juggling demanding work schedules and managing household duties, finding the time to exercise can be tough. But new research might actually take some of the pressure off. As it turns out, the amount of time you spend working out might matter less than how you structure your routine when it comes to living a longer, healthier life.<\/p>\n<h2>How Little Exercise Can You Get Away with and Still Boost Longevity?<\/h2>\n<p>The study, published in April 2026 in the <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.newswise.com\/pdf_docs\/177930428989840_glag094%20(1).pdf\"><i>Journals of Gerontology<\/i><\/a>, relied on earlier results from the landmark U.S. POINTER study in 2025, which examined how altering daily habits (such as physical activity, diet, and social behaviors) affects cognitive function in older adults who have an increased risk of cognitive decline. This 2026 study is a secondary analysis of the U.S. POINTER study and examines aging and frailty. Frailty refers to weakness and a reduced ability to heal from injury.<\/p>\n<p>The trial included more than 2,111 adults ages 60 to 79, who were split into two groups. Over a two-year period, one group followed their usual exercise routine\u2014the \u201cself-guided\u201d group\u2014and the other followed a structured exercise routine\u2014the \u201cstructured\u201d group.<\/p>\n<p>The structured exercise group completed aerobic training four days per week for 30 to 35 minutes per session, resistance training two days per week for 15 to 20 minutes per session, and flexibility training two days per week for ten to 15 minutes per session. That totals three to three-and-a-half hours of exercise each week.<\/p>\n<p>After the two-year period, participants in the structured group showed a greater reduction in a frailty index, a measure researchers use as a proxy for biological aging. In other words, reduced frailty suggests slower aging. The participants in the structured group also showed better cognitive function than those in the self-guided group who followed their own routine.<\/p>\n<p>There are a few limitations of the study that are worth noting. Participants knew which group they were in, which could skew their perception of the exercise\u2019s benefits. Additionally, participants of the U.S. POINTER trial \u201cmay not adequately represent\u201d the rest of the population, the study authors wrote. Moreover, while the exercise component alone offers well-established health benefits, the study participants also followed the MIND diet (a combination of the Mediterranean and DASH diets, which aims to manage blood pressure), engaged in cognitive and social activities, and received cardiovascular health monitoring. The full benefits observed in the trial likely reflect this combined approach. Lastly, it can\u2019t be definitively said that the structured exercise program directly slows aging, only that there\u2019s a correlation between structured exercise and slowed aging.<\/p>\n<h2>Why Do Short Bursts of Exercise Slow Aging?<\/h2>\n<p>\u201cThe goals of the structured intervention target a number of behavioral domains that have been linked to better cognitive function,\u201d says <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/school.wakehealth.edu\/faculty\/e\/mark-a-espeland\">Mark A. Espeland<\/a>, the lead author of the study and a professor of gerontology, geriatrics, and internal medicine at Wake Forest University School of Medicine.<\/p>\n<p>Each component of the structured exercise program treats a different threat to longevity, adds <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.inspirahealthnetwork.org\/news\/press-release\/inspira-health-appoints-dr-richard-g-stefanacci-do-mgh-mba-agsf-cmd-medical\">Richard G. Stefanacci<\/a>, an osteopathic medicine doctor and medical director of Inspira Health\u2019s Living Independently for Elders (LIFE) Program, which helps older adults live better as they age and remain independent in their own homes.<\/p>\n<p>\u201cAging isn\u2019t one switch you flip\u2014[the issue is] deficits accumulating across many systems. This [structured exercise program] attacks several simultaneously,\u201d Stefanacci says.<\/p>\n<p>Here\u2019s how, according to Stefanacci:<\/p>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Aerobic exercise supports brain and heart health by improving cardiovascular fitness, reducing inflammation, and maintaining healthy blood flow to these organs.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Resistance training prevents sarcopenia, a condition where you lose muscle mass and strength as you age. This can turn a fall into something more serious, like a <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6596401\/\">bone fracture<\/a>.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Flexibility training makes everyday movements\u2014like reaching and bending\u2014easier.<\/li>\n<\/ul>\n<p>There\u2019s a big benefit to these small exercise chunks. Following the structured exercise program totals about three hours of exercise per week. \u201cThe reason the doses matter is that they\u2019re sustainable\u2014they\u2019re enough to provoke adaptation but not so much that you quit,\u201d Stefanacci says. \u201cThe most effective exercise prescription is the one a 75-year-old will still be filling at 85.\u201d<\/p>\n<h2>What This Means for You<\/h2>\n<p>For anyone who loves spending time outside (hello, that\u2019s you), you can follow this structured exercise program anywhere\u2014not just at home or at the gym. Take weights into your backyard for a strength session, go for a run, walk, or bike ride on your local trails, or use the bench at your nearby park to stretch. Plus, exercising in nature can improve mental health, according to research in <a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3710158\/\"><i>Extreme Physiology and Medicine<\/i><\/a>.<\/p>\n<p>Espeland says adopting healthy lifestyles still \u201chas important benefits in preserving cognitive function and slowing the rate of aging.\u201d<\/p>\n<hr\/>\n<p><em><strong>About the medical reviewer:<\/strong> Ingrid Yang, MD, is a physician and longevity specialist. She is board-certified in internal medicine and helps patients build healthier habits to live better, longer.<\/em><\/p>\n<p><b>Want more\u00a0<\/b><b><i>Outside<\/i><\/b><b>\u00a0health stories?\u00a0<\/b><a rel=\"nofollow\" target=\"_blank\" class=\"article-content-link text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/hub.outsideinc.com\/bodywork_newsletter_sign_up-0\"><b>Sign up for the Bodywork newsletter<\/b><\/a><b>.<\/b><\/p>\n<p><!-- --><span hidden=\"\" aria-hidden=\"true\"\/><\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.outsideonline.com\/health\/training-performance\/how-much-exercise-for-longevity\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following a simple, structured exercise routine can improve brain function and boost longevity. You can even take the routine outdoors. (Photo: Olga Pankova\/Getty) Published June 25, 2026 12:11PM Key Takeaways: A study published in April 2026 examined how structured exercise programs affect aging. The researchers found that following a routine that totals just three hours<\/p>\n","protected":false},"author":1,"featured_media":15298,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[],"class_list":["post-15297","post","type-post","status-publish","format-standard","has-post-thumbnail","category-wild-living"],"_links":{"self":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/15297","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15297"}],"version-history":[{"count":0,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/15297\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/media\/15298"}],"wp:attachment":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}