Exercise Must-Haves: The Ultimate Longevity Flex

Longtime Mojo friend, Mary Del Vachio, recently shared an AARP article on exercise “must-haves” for true longevity – regardless of age. What jumped out at us? The author’s suggested exercises –  squats, lunges, and punches – are precisely what we’re already doing in every routine, day after day, week after week. We’re ahead of the curve! 

 While all exercise is beneficial, I decided to delve deeper with the American College of Sports Medicine and learn why certain movements are particularly helpful at extending longevity and adding vitality to our body and brain. 

Mary, bottom left, age 78, is one of Mojo’s most “seasoned” friends, and our most prolific with consistent 3xs a week low-impact 55-minute. classes for more than 10 years (impressive!).

In a nutshell, exercise with dynamic and multi-directional movements is awesome for us. Here’s why:

    • Side Shuffles/Grapevine: Lateral movements are crucial for agility and coordination, which are often neglected in linear exercises like walking, spinning and running. They help improve stability and reduce the risk of falls by training the body to move effectively in different planes of motion. 

    • Arm Sweeps/Circles (Large Range of Motion): Mojo often incorporates large arm movements. These types of movements elevate our heart rate while improving shoulder mobility and flexibility.

    • Leg Kicks/Swings (Controlled and Dynamic): While “punches” address upper body, controlled leg kicks and swings enhance lower body flexibility, range of motion in the hips, and dynamic balance.

    • Quick Stops and Starts: HIIT by nature involves alternating between intense bursts and recovery. In Mojo, this translates to quick changes in tempo and direction, which improves reaction time, agility, and cardiovascular endurance.

    • Marching/Running in Place / High Knees: These are common in most of our routines, providing a low-impact way to get the heart rate up and engage the lower body. High knees, especially, add an element of intensity and leg strength.

    • Body Twists/Rotations: Rotating our torso helps improve core strength, spinal mobility, and overall flexibility – important for everyday functional movements and reducing back pain.