Fitness
Exercise: The Most Powerful Longevity Drug
Want to live longer? Get moving!
“I think most often people think of exercise as a tool to lose weight and get in shape, and it certainly is, but I’d argue that more importantly it can help you live BETTER, LONGER!” says Dr. Cliff Wonsettler, one of the Physical Therapists at Wonsettler Physical Therapy and Specialized Health.”Most people would love to increase their lifespan, but only if they can maintain a good quality of life-and that’s what we call healthspan. Exercise not only helps increase lifespan, but more importantly, it dramatically improves healthspan.”
According to the CDC, only 23% of Americans getsufficient exercise. 77% of the U.S. population does not exercise. And going from no exercise to just 90 minutes per week can reduce your risk of dying from all causes by 14%, as found in a study published by the Lancet. The beauty is, it doesn’t have to be complicated. “When we’re working with clients, they often feel overwhelmed because they don’t know where to start. A common question is whether they should focus on cardio or strength training. The data is clear-it really needs to be both. But the key is to start and stick with something, rather than getting trapped in analysis paralysis, or worse, thinking ‘I’ll start next month or next year.’ The challenge with exercise is that it requires a long-term commitment with no shortcuts. We all want quick fixes and instant gratification, but that’s not how living longer and living well works. It requires consistent good choices that won’t always feel rewarding in the moment.” Improving your cardiorespiratory fitness is one of the most important things you can do for your health. Cardiorespiratory fitness refers to the ability of your heart and lungs to efficiently deliver oxygen to your muscles during physical activity, allowing your body to sustain exercise over time and avoid fatigue. This level of fitness, often measured by VO2 max, is a powerful predictor of overall health and longevity. In fact, according to Peter Attia, MD, poor cardiorespiratory fitness carries a greater relative risk of death than smoking. “VO2 max may be the single biggest predictor of longevity we have,” says Wonsettler. “The data is so strong on this. Someone who’s in the bottom quartile of VO2 max is 4 times more likely to die than someone in the top quartile, according to a study published by JAMA. The evidence clearly shows that improving your cardiorespiratory fitness can significantly enhance your quality of life and reduce the risk of chronic diseases.
Conversely, strength is also a huge predictor for how long someone will live, and how well. According to the American Journal of Medicine, there was a large study done looking at 1400 people with an average age of 74. They found that within 12 years, 50% of those in the bottom quartile for lean muscle mass were dead compared to just 20% in the top quartile. “This isn’t meant to be a scare tactic. It’s a call to action. It’s never too early to start, and it’s never too late,” says Wonsettler. Reaching out to a professional trainer or a physical therapist can help you build your confidence and ensure you’re incorporating the correct exercises to meet your goals.
“That’s where we come in. We can really help a person identify workouts that will be most powerful,” Wonsettler said.
“Challenging yourself now will help you live the life you want to lead as your golden years progress,” Wonsettler said.
“As we age, it’s natural for our strength and fitness levels to change. But by focusing on a variety of exercises now, you can set yourself up to stay active and independent well into your later years. Imagine being able to walk up and down the stairs with ease when you’re 80 or 90 – it’s absolutely possible with the right approach!”
Sponsored content brought to you by Wonsettler Physical Therapy.
Fitness
IU, ‘Forced Exercise’ Low Fitness Confirmed… “You Need Muscles to Live Long” [I Live Alone] [★Night TView]
![IU, ‘Forced Exercise’ Low Fitness Confirmed… “You Need Muscles to Live Long” [I Live Alone] [★Night TView]](https://i0.wp.com/image.starnewskorea.com/cdn-cgi/image/f=auto,w=1200,h=672,fit=cover,q=high,sharpen=2/21/2026/04/2026042423130151678_1.jpg?ssl=1 "IU, ‘Forced Exercise’ Low Fitness Confirmed… “You Need Muscles to Live Long” [I Live Alone] [★Night TView]")
*This content was translated by AI.
Singer and actress IU confirmed her low fitness level.
In the MBC variety program ‘I Live Alone’ broadcast on the 24th, the daily life of Soobin, an actress who has been living alone for six years, was revealed.
That day, Soobin met her close friend IU, whom she connected with through ’21st Century Grand Duchess’, and Lee Yeon, and went for a walk along the Han River.
Seeing IU run over happily, Soobin revealed their close bond, saying, “Since we are only one year apart, we are almost like friends. When we meet often, we gather once every one to two weeks.”
As they approached their favorite restaurant, Soobin pulled IU along, saying, “I misunderstood the reservation time. Let’s walk a bit more before going.”
When IU was flustered to learn there was still an hour and a half until the reservation time, Soobin revealed her true intention, saying, “Actually, I didn’t misunderstand the reservation time. It’s just that Ji-eun is such a homebody. So, Yeon and I have been trying to get her to exercise.”
During the walk, when Soobin saw cherry blossoms in full bloom, she took photos of IU and Lee Yeon, showing her affectionate older brother side. Responding to a request to take the photo with a “Nae-jong” (a popular camera app), she captured the shot with golden ratio proportions, drawing admiration.
Soobin demonstrated using exercise equipment installed on the side of the walking path and encouraged IU to exercise. However, despite IU’s best efforts, she pleaded, “I can’t even do one,” causing everyone to burst into laughter.
Seeing this, Soobin joked, “They say you need muscles to live long,” and added, “You’re sweating so much on your philtrum,” bringing laughter to the group.
*This content was translated by AI.
I’ll rant to anyone I know about the importance of maintaining muscle mass as we age to prevent conditions like sacropeonia and even osteoporosis.
Cardiovascular health has also been linked to longevity.
But what about flexibility? Though it might be less talked about than the other two, this, too, has been linked to a longer life, especially among men.
You may know the importance of lifting weights for strength and understand that everything from tennis to cycling and running can improve your heart health.
What, though, does a person to increase their flexibility – and does it change over time?
We asked personal trainers to share their thoughts:
In your 20s and 30s
James Bickerstaff, a personal trainer at Origym, told us: “In your 20s and 30s, your body still has natural elasticity, so muscles and joints move easily and recover quickly”.
Nonetheless, he adds, sitting for long periods of time (as you may do for work) can hold your flexibility back.
“To maintain mobility, focus on stretching major muscle groups by performing dynamic stretches such as leg swings for the hips and static chest openers for the upper body,” he advised.
“Short daily sessions, along with activities like yoga, Pilates, or tai chi, can help prevent stiffness.”
In your 40s and 50s
Trainer and owner of Made Possible Personal Training, a gym which works mainly with those aged 50 and up, Heather Lachance, said: “One of the biggest things I try to help people understand is that losing flexibility isn’t a given”.
But in our 40s and 50s, she said, more of us notice we’re not as flexible as we used to be.
“At this stage, adding 10 minutes of mobility work a few times a week, especially dynamic movements before workouts and static stretches afterwards, can go a long way,” she advised.
“Leg swings, hip openers, thoracic rotations, that sort of thing. It doesn’t need to be complicated; it just needs to be done consistently.”
For his part, Bickerstaff recommends swimming and dancing alongside stretches.
In your 60s
“In your 60s and later years, joints become less mobile, cartilage thins, and muscles tighten more easily,” Bickerstaff explained.
“This can make everyday tasks feel restricted and raise the risk of falls. At this stage, flexibility work is about protecting independence and helping you move safely.”
Lachance stated that yoga and pilates can be great in this decade as they provide a “low-impact” form of exercise.
In your 70s and beyond
At this age, Lachance said, “The conversation becomes more about maintaining independence, things like being able to get up off the floor, move confidently through space, and reduce the falling risk.
“Here, I pair flexibility with balance and strength work. Chair-based stretching, simple guided routines, and daily movement all play a role.”
Sated hamstring and tricep stretches can help, Bickerstaff agreed, as can resistance bands and plain ol’ walking ― gentle, daily movement is key.
“No matter the age, the message is the same: you don’t need to be able to do the splits, but you do need to move well enough to live your life without restriction,” Lachance ended.
“Flexibility is really about freedom! Freedom to keep doing the things you enjoy without pain or hesitation.”
It’s not hard to find somewhere or some way to exercise these days, with gyms, studios, free online videos and personal trainers generally easy to access.
But more than four decades ago, the fitness industry as we know it was just getting off the ground, becoming linked with celebrity as stars such as Arnold Schwarzenegger started monetising everything from books to gyms to running shoes.
One of the key figures in this growth was Jane Fonda, who released her first aerobics video, titled Jane Fonda Workout, on April 24, 1982.
It became the biggest selling VHS in history as people snapped up 850,000 copies in its first three years, helping to usher in the fitness culture we know today and, according to some, helping to launch the entire VHS industry.
Bill Hayes, the author of Sweat: A History of Exercise, said Fonda was one of the most important figures in the history of exercise because of her workout videos.
“What’s important about Jane Fonda is she democratised exercise, especially for women … all around the world,” he said.
“All you had to do was buy a videotape, which was quite inexpensive, at least compared to joining a gym.
“You could do it at home. You didn’t have to hire a babysitter. And they were fun, and they made exercise seem fun and sexy.
“She had a huge influence. I really don’t hesitate to say she was one of the most important figures in the whole history of exercise.”
Bill Hayes is the author of Sweat: A History of Exercise. (Supplied: Bill Hayes)
Building a fitness empire
Fonda, who was in her 40s when the first video was released, went on to make more than 20 additional workout videos and write several books, all of which sold well.
They were embraced by young mothers who found it difficult to exercise outside the home, and by women who felt self-conscious about going to the gym or could not afford it.
“It really made a huge difference for women,” Fonda told the ABC in 2024.
“Up until then, women weren’t supposed to have muscles,” she said.
“I mean, it was a joke what a workout for women looked like back then, but they started doing my workout and people began to develop muscles … and they’ve never looked back.”
Fitness has been an important part of Jane Fonda’s life for decades. She is pictured during World Fitness Day in 2010. (Facebook: Jane Fonda)
Speaking to Ellen Degeneres in 2014, Fonda said that before her video, if a woman went to a health club, there would be a gym for men and nothing for women.
“We were not supposed to be strong and fit,” she said.
How it all began
While Fonda’s workout videos were embraced by people keen to improve their fitness, there was a political reason behind the production of the first.
Fonda was, at the time, married to political activist Tom Hayden, who later served in the California State Assembly and State Senate.
They were trying to find ways to make money outside of Fonda’s acting career to fund a political action committee and establish chapters across the state.
Jane Fonda released her first workout video in 1982. (Supplied)
Fonda had started attending an early type of aerobics class in Beverly Hills and enjoyed it so much, she opened her own studio and taught classes.
Then someone approached her about making a video.
Fonda initially said no because she thought it might cheapen her acting career, but she was eventually talked into it.
According to Hayes, Fonda turned out to be a gifted teacher.
“She could explain the movements that you needed to make and why you were doing them and what muscles were affected,” he said.
“Anyone who’s taken a group fitness class, whether yoga or aerobics or other kinds of group fitness, you know when you have a good teacher.
“Her videos were also kind of revolutionary in that they were very diverse.
“The people in her videotapes, there were men and women, people of colour. It was a very mixed group, and I think that in itself was revolutionary too.”
Videos still relevant today
Hayes said Fonda’s workout videos were “very solid, very sensible, very well-structured, and she had done her research”.
“She incorporated using music and dance, which was part of her own background. She was trained in ballet,” he said.
“So it’s natural for her, I think, to bring in music and dance into her aerobic workouts.”
He said the videos had not dated — but that perhaps does not apply to the fitness wear at the time (think brightly coloured leotards, tights and leg warmers. It was, after all, the 80s).
Jane Fonda says she still exercises every day. (Reuters: Kylie Cooper)
Now aged 88, Fonda said her fitness routine had remained the same over the years, but she worked at a different pace.
She told People magazine earlier this year: “I essentially do everything I used to do, just slower.”
Fonda also is keeping up with the times in the exercise industry, having worked with a virtual reality fitness platform to produce four classes.
“We really bridged the past and future of fitness with this series. Aside from the technology, it felt as if no time had passed,” she told People.
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