If you are somebody who cares about health and longevity, did you know that there are 5 exercises to live longer? In this video, I am going to show you 5 exercises and protocols that you can follow to help increase not just your lifespan, but your quality of life as well.

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These 5 health and longevity hacks are not just for older people either; in fact, they should be integrated into everyone's routine, regardless of age. When it comes to overall health and quality of life, these things shouldn't be overlooked by anybody, regardless of age or sex. With that in mind, let me break down these 5 holistic health hacks.

The first of these 5 exercises for health and longevity is training your grip. There happens to be research out there that shows a direct correlation between grip strength and not only cognitive function, but also recoverability from exercise as well. Your grip and grip strength being linked to overall health means that it is something that should be trained with intention.

What are the best ways to train the grip? Well, there are few simple exercises that you can do such as a farmer's carry with weights in hand as well as a simple dead arm hang from a pullup bar. The dead arm hang also shares the benefits of spinal decompression and shoulder health, too. I recommend that hanging from a bar for just a few minutes in the morning is great way to train your grip and get you ready for the day.

The next key to longevity with a holistic health approach is heart rate recovery. Heart rate recovery is extremely important because it is a measurement of overall heart health. Bringing your heart rate back to baseline after strenuous activity is a sign of how efficient your heart is at pumping blood throughout the body.

One of the best ways to train your body while focusing on your heart rate recovery is through peripheral heart action training, also known as P.H.A.T. By engaging in this training, where you alternate upper and lower exercises through a timed circuit, you are forcing the heart to efficiently pump blood to multiple parts of the body.

You can objectively measure your heart rate recovery by measuring your heart rate, performing a P.H.A.T. circuit, measuring your maximum heart rate, then repeating the circuit again after your heart rate returns to within 10% of baseline. Once you complete all rounds of the P.H.A.T. circuit, measure your heart rate a final time and average your max. The next workout where you complete this circuit, you would aim to match or exceed your performance while decreasing your heart rate once the circuit is finished.

The next action you can take to live longer is dedicated to balance. I find balance to be a key motor skill that doesn't get trained enough and its neglect can lead to severe health ramifications as you get older. Balance is key to mitigating fall risks, especially in older populations that are most atrisk.

To work on balance, in a holistic health approach, requires just a few simple exercises (both weighted and unweighted). For an introduction to balance exercises, you can perform a simple weight shift, stand on one leg, or even perform a weighted exercise such as single leg cable RDL. For progression on these exercises, especially the unweighted ones, you can perform them with your eyes closed for a greater challenge.

For increased longevity and health as you get older, you need to bring attention to your power output. Fast twitch muscle fibers deteriorate at a faster rate as you age than you might think.

Power output can be trained with explosive movements, under control, that remove the eccentric portion of the movement. This means that you can generate as much power as possible without having to try to slow it down. You can do this with exercises such as a medicine ball slam or a medicine ball throw against the wall.

The last exercise to work on your vo2 max or the maximum amount of oxygen that an individual can utilize during intense or maximal exercise.

If you are looking for more exercises and workouts to help you live a longer, healthier life, then check out our Built training program over at athleanx.com to increase your overall health and longevity.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).