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An expert trainer recommends these 6 ‘essential’ exercises for longevity — and you don’t need weights
If you spend any time in the wellness space, you’ve probably heard the word “longevity.” Living a long, healthy life is something most of us want, but how often do we stop to consider exactly how to achieve it?
I recently spent four days at a longevity retreat in St. Lucia, learning how to adapt my lifestyle to live longer and take control of the aging process. Here’s what I discovered while I was there, plus I share the six longevity exercises trainer and longevity expert Dr. Jenna Macciochi recommends to help you live a long and healthy life.
All you need to do is roll out one of the best yoga mats and read on.
Why exercise matters for longevity
As the host of the Living Longevity Retreat, Dr. Jenna Macciochi, an immunologist, wellness coach and bestselling author of Immune to Age, explains that longevity isn’t just about the number of years we live.
“It’s about the quality of those years,” she explains. “My goal is to help people develop daily habits that preserve health, strength, cognitive function and resilience, so later years are lived with wellbeing and vitality.” In other words, it’s not just about avoiding illness, but thriving in later life, maintaining vitality, independence and a sense of purpose.
“By making movement a daily priority, you can significantly enhance your longevity, ensuring you remain active and independent well into your later years,” says Macciochi. Exercise helps maintain muscle mass, cardiovascular health and brain function as we age, and research consistently links regular physical activity with a longer lifespan.”
One pooled analysis of 11 studies found that even modest amounts of leisure-time exercise can increase life expectancy by up to 4.2 years. Another study showed that middle-aged people in high-activity groups lived as much as eight years longer than those who were sedentary.
The benefits don’t stop there. “Movement supports immune function by reducing chronic inflammation and improving lymphatic circulation,” says Macciochi. “It can boost mood, improve sleep and help you stay strong, agile and mentally sharp.”
What are the exercises for longevity?
Dr. Macciochi recommends animal-inspired movements, which are multi-directional, full-body exercises that boost natural mobility, coordination and strength. Paired with yoga, balance work and breath training, they form a simple but powerful toolkit for lifelong health.
“Moving more like an animal reconnects us with our natural selves,” she says. “It blends cardio and resistance training while improving joint mobility, balance and brain–body connection.” She believes these types of movements help us reconnect to the dynamic and playful way humans were designed to move.
Here are six moves she recommends trying.
1. Beast hold
- Begin on all fours with hands under shoulders and knees under hips.
- Brace your core, then lift your knees an inch off the floor. Keep your back flat and abs pulled in as if zipping up from your spine.
- Hold for 30 seconds, keeping as many muscles switched on as possible.
This fires up the deep core muscles, stabilizes the spine and lays the groundwork for more complex moves.
2. Bear crawl
- From the beast hold, move forward on all fours with knees hovering.
- Step your right hand and left foot together, then your left hand and right foot, alternating as you crawl forwards or backwards.
- Continue for 30 seconds.
Keep your hips low, back flat and knees close to the ground. This builds coordination, core strength and shoulder stability while keeping the body in constant motion.
3. Deep squat to overhead rotation
- Stand with your feet shoulder-width apart and drop into a deep squat, with your hips below your knees.
- Place one hand on the floor, rotate your torso and reach your opposite hand to the ceiling, eyes following your fingertips.
- Hold briefly, then switch sides.
- Alternate for 30 seconds.
This opens the hips, mobilizes the spine and boosts rotational strength for better everyday movement.
4. Forward traveling crab
- Sit on the floor facing upward, hands behind you with fingers pointing in.
- Lift your hips so your body forms a tabletop.
- Step forward with your left foot and right hand, then your right foot and left hand, moving forward or backward.
- Continue for 30 seconds.
Push evenly through hands and feet to keep hips high. This strengthens the glutes, triceps and shoulders, while challenging coordination and stability.
5. Walking inchworms
- Stand tall with feet hip-width apart.
- Hinge at the hips to touch the floor, keeping your legs straight.
- Engage your core
- Walk your hands forward into a plank, keeping your body in a straight line
- Walk your feet towards your hands, then roll up to stand
- Repeat for 30 seconds, moving forward.
Inchworms stretch the hamstrings, activate the shoulders and core, and encourage fluid, full-body movement.
6. Lizard crawl
- From a push-up position, step your right foot outside of your right hand as you bend your elbows.
- Sweep your left arm forward and place it on the floor.
- Switch sides, stepping your left foot forward with your right arm.
- Continue for 30 seconds.
Stay as low as possible to work your core, shoulders and hips harder. This builds mobility in the hips and shoulders while developing total-body strength.
How to add animal flow to your routine
Here are some top tips for adding animal flow to your longevity routine:
- Move every day: Even short breaks from sitting support circulation and keep you limber.
- Start slow: Try 30 seconds per move, rest, then repeat the full set three times.
- Progress gradually by increasing reps, deepening your range, linking moves into sequences, or adding resistance in the form of a weighted vest or ankle weights.
- Give it time: “These movements may feel awkward at first,” says Macciochi. “But after a few weeks, they’ll feel more natural and more fun.”
If your goal is to stay healthy and mobile for years to come, these exercises are a smart addition. They’re low-impact, tick multiple fitness boxes and combine strength with mobility with the flow-style of yoga. Think better immune function, stronger muscles and bones, sharper mental focus and a lower risk of chronic disease.
“There’s also something joyful and even nostalgic about moving like an animal,” says Macciochi. “Many of us remember crawling, climbing and leaping as children, and we can tap back into that.”
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