Best Exercise for Anti-Aging: How Supplements Can Help

Aerobic/Cardio

Cardio-based workouts primarily support cardiovascular health, enhance metabolism, and facilitate faster fat burning.

Some popular cardio activities include brisk walking, swimming, and cycling—all of which promote blood circulation. Additionally, aerobic fitness programs often incorporate upbeat music to make the experience more enjoyable.

Suggested cardio options:

• Brisk Walking: 30 minutes per session, 3–5 days a week
• Swimming or Cycling: Moderate intensity, 2–3 sessions per week
• Dancing/Zumba: A fun blend of cardio and full-body movement

A helpful tip for gauging your cardio intensity is to observe your breathing—if you find it somewhat difficult to hold a conversation continuously, your heart rate is likely in the moderate to high range. This signals that your body is burning calories and stimulating metabolic activity.

High-Intensity Interval Training (HIIT)

HIIT, or High-Intensity Interval Training, consists of short bursts of very intense activity followed by brief rest or recovery periods. This method is considered one of the most time-efficient ways to support anti-aging benefits.

One study reported that HIIT increased mitochondrial capacity and function by up to 69% in older adults, along with improvements in insulin sensitivity and lower diabetes risk (Robinson, et al. 2017).

Sample HIIT routines include:

• Sprinting Intervals: 30 seconds of fast running, followed by 90 seconds of walking, repeated
• Cycling Intervals: 20 seconds of fast pedaling, followed by 40 seconds light, repeated
• Tabata: Example movement—burpees for 20 seconds on, 10 seconds rest

Nowadays, there are countless HIIT programs available online. Vloggers such as Scott Tousignant and Schellea Fowler (Fabulous50s offer well-structured videos tailored for viewers aged 30–50, focusing on accessible and effective workouts.*

Note that due to its intensity, each HIIT session should last around 15–20 minutes, which is sufficient for results while avoiding excessive fatigue or dehydration.

Yoga or Pilates

Yoga and Pilates are excellent options for maintaining flexibility, mobility, postural control, and breath awareness. These practices stretch muscles, strengthen the core, and promote mental relaxation. Recent studies have shown that yoga and meditation help reduce stress, lower inflammation, and protect telomeres—supporting cellular resilience (Chen, et al. 2024).

To get started, try simple poses such as:

• Warrior Pose
• Tree Pose
• Downward Dog
• Pranayama (Breathing techniques)

Pilates, on the other hand, places more emphasis on the core muscles—especially the abs and lower back. Common Pilates exercises include plank variations, bridges, and roll-ups.

Recommended frequency for beginners is around 2–4 sessions per week, each lasting 30–60 minutes. Yoga in particular requires little to no equipment and can be done at home, making it a practical option for all age groups, especially those with sedentary routines or office-based lifestyles.

Balance & Mobility Exercises

As you may know, balance and mobility tend to decline significantly after age 40–50. Incorporating specific exercises can enhance neuromuscular coordination, reduce fall risk, and maintain movement efficiency. Suggested exercises include:

• Standing Leg Raise: Lift one leg while standing, hold for 30 seconds per side
• Heel-to-Toe Walk: Walk in a straight line, heel touching toe
• Tai Chi or Chair Yoga: Gentle options suitable for older adults
• Stretching for Hips, Lower Back, Ankles: Hold each stretch for 20–30 seconds

These exercises can be performed almost anywhere and at any time, without the need for a strict schedule. You might integrate them before bedtime, after waking up, or following long hours at a desk.

However, always focus on steady breathing and slow, controlled movements, avoid rushing or forcing your body into difficult positions.

How Often Should You Exercise to Stay Young?

When it comes to anti-aging through physical activity, consistency should always be prioritized over intensity.

You don’t need to train excessively hard—but you do need to maintain a regular weekly workout schedule that suits your physical condition and includes appropriate rest and recovery. This helps avoid overexertion, injury, or counterproductive effects.

For example, if you are of moderate fitness level, aiming to combine all exercise types discussed earlier while preserving sufficient recovery time and keeping daily sessions between 30 to 60 minutes, here’s a sample weekly schedule for reference:

One common and serious misconception is thinking that “the more you exercise, the younger you stay.” In reality, proper sleep, muscle recovery, and hormonal regulation are the real factors that determine how well your body adapts and benefits from training.

In short, these elements decide the effectiveness of your workouts. So always aim to get 7–8 hours of sleep and include 1–2 rest days per week for full-body recovery.

However, if you’re short on time, even walking just three times a week can yield noticeable health benefits.

In a podcast on brain health, Dr. Wendy Mizuki referred to a study where adults over age 65 were associated with a 30% lower risk of Alzheimer’s disease simply by walking at least 20 minutes per session, three times per week. That’s something almost anyone can do to support their health.

Exercise, Hormones, and Longevity: The Hidden Link

When we look deeper, we uncover a critical link between exercise, hormonal function, and longevity. The dream of “staying healthy and youthful” is closely tied to the endocrine system—something that can be significantly influenced by physical activity. Specifically:

Testosterone and Growth Hormone (GH): Levels of both hormones decline with age, resulting in reduced muscle and energy. However, both HIIT and strength training have been shown to stimulate these hormones.

For example, a study involving older men found that six weeks of HIIT increased total testosterone levels from approximately 13.2 to 15.4 nmol/L (about 17% increase) (Hayes, et al. 2017). In other words, exercise stimulates your body to produce more “youthful” hormones that help support muscle and bone mass.

Insulin: Physical activity improves insulin sensitivity, helping the body regulate blood sugar more effectively. Studies show that HIIT can reduce insulin resistance and thereby lower the risk of type 2 diabetes (Ryan, et al. 2020).

Cortisol and other hormones: It’s well established that exercise positively affects cortisol levels and boosts production of mood-enhancing chemicals like endorphins and serotonin—contributing to better mood and improved sleep (More Evidence That Exercise Can Boost Mood - Harvard Health).

In short, training “tunes” your hormonal profile in ways that benefit health and longevity. That means you can maintain muscle, bone strength, stable blood sugar, and a clear, calm mind—even as your biological age advances.

Best Anti-Aging Workouts for Different Age Groups

As discussed, each stage of life brings changes in strength, stamina, and recovery ability. Therefore, exercise plans should adapt accordingly to remain both effective and sustainable.

Ages 30–40:

This is a golden window for building strength and endurance. You can follow structured gym programs, push your limits with high-intensity routines (HIIT, heavier resistance training) 3–4 times per week, and still recover well. Prioritize foundational movements like push-ups and squats to establish a solid muscle base before entering your 40s.

Ages 40–50:

At this point, the focus should shift toward maintaining muscle mass while minimizing injury risk. Incorporate compound movements that engage multiple muscle groups, maintain relatively high intensity, but allow longer rest between sets.

Emphasize recovery through stretching, massage, and introduce more flexibility and balance exercises to keep joints resilient.

Ages 50 and beyond:

Here, the emphasis is on preserving functional movement and reducing the risk of falls.

Opt for light aerobic sessions (walking, moderate cycling), gentle resistance training (light weights or bands), and plenty of stretching and balance exercises (tai chi, gentle yoga). If you feel joint pain or lack energy, reduce intensity and prioritize mobility work.

Always remember: you know your body better than anyone else. Listening carefully to how you feel is the key to customizing your exercise routine for the best long-term results.

Combine Movement with Lifestyle for Long-Lasting Youth

Anti-aging isn’t solely about exercise—it also requires a healthy lifestyle and proper nutrition. Experts from Harvard emphasize that the keys to longevity include a balanced diet, regular physical activity, and a positive lifestyle.

Specifically, staying hydrated and following a diet rich in vegetables, fruits, nuts, and fatty fish (high in omega-3) while limiting saturated fats can supply powerful antioxidants that protect cells.

In addition, it’s crucial to get sufficient rest—7 to 9 hours of sleep per night is recommended. Other golden rules include not smoking, as tobacco damages the heart, lungs, and skin, and limiting alcohol consumption.

Alongside lifestyle habits, supplementing with essential nutrients can further help preserve youthfulness over time. The use of dietary supplements for healthy aging and longevity has seen significant growth.

One survey of over 30,000 adults found that those who maintained a well-balanced diet combined with appropriate supplements had a 12–15% lower all-cause mortality rate, particularly in groups using antioxidants and cellular metabolism support (Kantor, et al. 2016).

In addition, keeping a positive mindset and nurturing healthy social connections contributes to a vibrant and youthful life.

In summary, beyond exercise, maintaining healthy habits such as balanced eating, quality sleep, joyful spirit, and antioxidant intake (from vitamin C, E, polyphenols, etc.) are essential for life-long vitality. But remember—discipline only works when it’s sustainable. Your plan doesn’t need to be perfect, but it must be realistic and repeatable.

Boost Your Workout Performance with Anti-Aging Supplements

To explore how supplements support longevity and anti-aging, several ingredients have been studied for their potential to enhance both physical performance and cellular resilience.

Notable anti-aging supplements include:

NAD⁺, NMN, NMNH: NAD⁺ (Nicotinamide Adenine Dinucleotide) plays a core role in energy metabolism and DNA repair, which are essential for slowing the aging process (Uddin, et al. 2016). NMN and NMNH are precursors that help increase natural NAD⁺ levels in the body.

Collagen Peptides: As the main component of skin, tendons, and joints, collagen contributes to skin elasticity and joint recovery.

Supplementing with hydrolyzed collagen has been shown to improve skin moisture and elasticity while reducing fine lines. It also supports joint and tendon health, especially helpful for those with post-exercise joint discomfort (Hend Al-Atif, et al. 2022).

GlyNAC: A blend of Glycine and N-Acetylcysteine, GlyNAC boosts glutathione—an important internal antioxidant.

A 2021 study showed that supplementing with GlyNAC for 24 weeks in adults over 70 led to increased muscle mass, improved walking speed, better mitochondrial function, and reduced chronic inflammation markers.

The results were further supported by improvements in methylation, reduced insulin resistance, and elevated glutathione levels (Kumar, et al. 2021).

Berberine: A natural alkaloid that activates AMPK, a key enzyme for cellular metabolism and aging. One of its most recognized uses is in supporting cardiovascular health, especially blood sugar management.

Berberine may help modulate carbohydrate absorption and support insulin balance, and regulate blood glucose—making it a practical choice for those managing high blood sugar or hypertension (Zhou, et al. 2008).

Other promising anti-aging options include TMG, omega-3s (DHA/EPA), green tea extract, resveratrol, and curcumin, each supporting oxidative balance and healthy aging mechanisms.

If your goal is to enhance workout outcomes while supporting anti-aging, consider the following:

Creatine, HMB: Creatine monohydrate is one of the most well-studied and effective supplements for increasing lean muscle mass, strength, and even cognitive support in older adults.

HMB (β-Hydroxy β-Methylbutyrate), a leucine metabolite, helps slow muscle degradation and boosts recovery, especially in less active seniors.

High-Quality Protein (Whey/Plant-Based): Provides essential amino acids for muscle building—especially important after age 40, when protein synthesis efficiency starts to decline.

Hormonal and Energy Support:

• Tongkat ali (for men),
• Fadogia (for women),
• BCAAs,
• Vitamin D,
• Calcium—these support hormone regulation, recovery, and metabolic health.

Conclusion

Aging may be inevitable but that doesn’t mean we are powerless against it. As explored in this article, physical activity forms the foundation of anti-aging, offering unmatched benefits: improved muscle strength, stronger bones, hormone regulation, enhanced brain function, and overall better quality of life.

Regardless of your age, by building consistent habits that blend cardio, strength, mobility, and flexibility, you may find yourself reclaiming the vitality of your twenties. The journey starts with one step, what matters most is that you keep going.