We should all do these three strength exercises if we want to live longer, healthier lives, says trainer

It’s no secret that exercise can improve your mood and give you a stronger, fitter body. But did you know that it can also help you live longer? Research suggests it can increase your life expectancy by up to 6.9 years, so it’s worth setting aside time to exercise each week.

With this in mind, Cara D’Orazio, ACSM Certified Personal Trainer, gave Fit and well his best exercises to help you live a long and healthy life. No complicated equipment is needed, so if you already own a pair of dumbbells (or adjustable dumbbells if you fancy changing the weight between movements), then grab them and get ready to go.

Exercises for longevity

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Squat to curl and military press

• Stand with your feet hip-width apart and hold dumbbell weights at your sides (see our explanation on which dumbbell weight to choose if you need help choosing your load).
• Bend your knees, push your hips back as you sit into the squat, keeping the weight on your heels.
• Return to the standing position, pushing through your heels to do this.
• Keeping your elbows close to your ribcage, curl the dumbbells toward your shoulders.
• To finish, press the dumbbells overhead, fully extending your arms.

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Why it’s good for longevity

This compound exercise mimics many of our daily movements. The curl and military press replicate lifting and pushing movements, while the squat keeps your legs strong for sitting and standing.

Doing this type of functional strength training prepares your body for everyday life. It strengthens the muscles we rely on regularly, while working the hip, knee and shoulder joints through a good range of motion, improving your mobility.

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Tricep Rebound Romanian Deadlift

• Stand with your feet hip-width apart and hold your dumbbells in both hands.
• Engage your core and begin to lean forward. Maintain a very slight bend in the knee and keep your back straight. The dumbbells should stay close to your legs.
• When you have reached the bottom position of the deadlift, extend your arms straight behind you, pushing the dumbbells back until your arms are fully extended.
• Slowly bring your arms back in front of you and stand up from the deadlift position.

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Why it’s good for longevity

Deadlift movements strengthen your posterior chain, which are the muscles that run down the back of your body. Strengthening them could reduce lower back pain (a common complaint among older adults) and help you maintain a healthy posture.

Triceps kickbacks will help you build stronger arms, which can help you carry heavy objects as you age.

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Sumo squat to shrug shoulders

• Stand with your feet slightly wider than shoulder-width apart, with your toes pointed out to the side. Hold a heavy dumbbell in your hands in front of your chest.
• Engaging your core muscles and keeping your back straight, lower yourself into a wide squat position by bending your knees and pushing your hips back.
• Push your heels back to the starting position and shrug your shoulders at the top, shrugging your shoulders toward your ears, lifting the dumbbells with you.

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Why it’s good for longevity

Another compound exercise, the sumo shrug squat, primarily targets your inner thighs and trapezius (triangle-shaped muscles on your upper back). A strong trapezius supports your posture and shoulder strength, which is helpful when lifting heavy objects or pulling items from your overhead shelves.

Your inner thighs are an important part of your hip strength, helping to stabilize them and promote balance.

Need new weights for your home workouts? Our guide to the best adjustable dumbbells can help