Cardiologist reveals the daily habit that slows aging better than diet

The quest for healthy aging has captivated researchers for decades, but few have studied longevity as extensively as Dr. Eric Topol, the renowned cardiologist and geneticist who has dedicated his career to understanding "super-agers"—individuals who thrive well past 80. Through his extensive research on these extraordinary elders, Topol has identified one daily habit that stands out above all others for its profound impact on the aging process and long-term health: regular physical activity.

While balanced nutrition, social connections, and cognitive engagement all contribute to healthy aging, research suggests that consistent physical movement may offer the most direct and measurable benefits for extending both lifespan and healthspan. The science behind exercise and longevity reveals that it's not about becoming an elite athlete, but rather about incorporating purposeful movement that signals your body to operate in a more youthful manner. Here are five evidence-based strategies for harnessing the anti-aging power of longevity exercise.

1. Slow Your Body's Biological Clock Through Consistent Movement

Recent advances in epigenetics have revolutionized our understanding of aging by revealing that biological age can differ significantly from chronological age. Research indicates that regular physical activity may help influence the aging process by modulating gene expression and enhancing mitochondrial function—the cellular powerhouses that decline with age.

Implementation approach: Focus on consistency rather than intensity. Even moderate activities like brisk walking, swimming, or cycling for 30 minutes can support healthy cellular function. The key is maintaining regular movement patterns that signal your body to maintain youthful biological processes.

Scientific rationale: Studies suggest that individuals who engage in regular physical activity demonstrate biological age markers that are several years younger than their sedentary counterparts. This cellular-level impact on healthy aging occurs through improved DNA repair mechanisms and enhanced mitochondrial efficiency, which are associated with longevity and vitality.

2. Enhance Cognitive Function and Brain Health

Physical activity serves as one of the most powerful interventions for supporting brain health and cognitive vitality throughout the aging process. Exercise increases blood flow to the brain, which may help enhance the delivery of oxygen and vital nutrients that support neurogenesis and elevate levels of brain-derived neurotrophic factor (BDNF).

Implementation approach: Incorporate activities that combine physical movement with cognitive engagement, such as dancing, martial arts, or sports that require strategic thinking. Even simple activities like walking while listening to podcasts or audiobooks can provide dual benefits for brain health.

Scientific rationale: Research indicates that regular exercise is associated with enhanced neuroplasticity, which may support sharper memory, improved learning abilities, and heightened mental clarity. The increase in BDNF production through physical activity is particularly significant, as this protein plays a crucial role in neuron survival and growth.

3. Build Disease Resistance Through Active Living

Dr. Topol emphasizes that physical activity's considerable power lies in its potential to help prevent life-shortening conditions such as heart disease and neurodegenerative disorders. Regular exercise may help support healthy inflammatory responses, stabilize blood sugar levels, and contribute to mood regulation.

Implementation approach: Focus on activities that provide cardiovascular benefits while being sustainable long-term. This might include hiking, swimming, cycling, or group fitness classes that you genuinely enjoy. The best exercise for longevity is the one you'll consistently perform.

Scientific rationale: Studies suggest that regular physical activity is associated with reduced risk factors for multiple chronic diseases. Exercise may help support healthy immune function, improve insulin sensitivity, and contribute to cardiovascular health—all factors that are linked to increased healthspan and longevity.

4. Strengthen Your Foundation with Resistance Training

Building and maintaining muscle mass becomes increasingly important as we age, with research indicating that muscle loss accelerates after age 30. Resistance training may help counteract this natural decline while supporting bone density, metabolic health, and functional independence.

Implementation approach: Start with bodyweight exercises like wall push-ups, chair squats, and modified planks. Progress to resistance bands or light dumbbells as strength improves. Focus on major muscle groups and prioritize proper form over heavy weights, especially when beginning a routine.

Scientific rationale: Research suggests that resistance training may help support healthy muscle protein synthesis and bone mineral density. Maintaining muscle mass is associated with better metabolic health, improved balance, and reduced risk of falls—all crucial factors for healthy aging and longevity.

5. Implement Topol's Targeted Approach for Maximum Benefit

Dr. Topol advocates for a comprehensive approach that includes specific elements: resistance training for muscle mass, grip strength exercises, and balance improvement activities. He endorses the widely accepted recommendation of 30 minutes of moderate activity five days per week, while noting that even two sessions per week may offer measurable benefits.

Implementation approach: Create a weekly routine that incorporates all three elements. Use hand grip exercisers or squeeze stress balls for grip strength, practice standing on one foot or walking heel-to-toe for balance, and include light kettlebell exercises that combine multiple benefits. Start gradually and build consistency before increasing intensity.

Scientific rationale: This targeted approach addresses the key physical markers associated with healthy aging. Grip strength has been identified as a reliable predictor of overall health and longevity, while balance training may help prevent falls—a leading cause of injury in older adults. The combination provides comprehensive support for functional independence and quality of life.

Building Your Longevity Exercise Foundation

The most effective approach to harnessing exercise for longevity involves starting with sustainable habits rather than dramatic lifestyle overhauls. Dr. Topol's research demonstrates that consistency trumps intensity when it comes to the anti-aging benefits of physical activity. Begin with activities you enjoy and can realistically maintain, then gradually build upon this foundation.

Remember that individual responses to exercise can vary based on current fitness level, health status, and personal preferences. While the research on longevity exercise provides compelling evidence for its benefits, it's important to consult with healthcare providers before beginning any new exercise program, especially if you have existing health conditions or haven't been physically active recently. The goal is to create a sustainable movement practice that supports your long-term health and vitality for years to come.