After 50, These 3 Habits Slow Aging The Most

Will Harlow, the over-50s specialist physio, advises:

The Big Three

It doesn’t take a lot of time per week:

1) Resistance training (2–3 sessions per week): builds strength and muscle, which lowers risk of cancer, diabetes, and heart disease. Just two 20-minute routines per week are enough. Example routine: Monday (push): goblet sit-to-stand, chair press, shoulder press; Thursday (pull): Romanian deadlift, dumbbell row, reverse lunge. Do 10–20 reps per exercise, 3 sets each, 1–2 minutes rest, and increase reps or resistance gradually.

2) Mobility work (10 minutes every morning): reduces pain, stiffness, and improves movement. Suggested bed-friendly routine: ankle pumps (2 min), hip flexion (1 min per side), knee rolls (2 min), book opener (1 min per side), assisted shoulder flexion (1 min per side).

3) Walking (increase steps or pace gradually): health and longevity benefits rise after about 6,000 daily steps, with diminishing returns past 12,000. Walking speed may be as important as step count. Track baseline for 2 weeks, then increase either steps or speed by a little each month.

For more on all of this plus visual demonstrations of exercises, enjoy:

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Take care!