How to Live Longer: The Secret to Longevity and Wellness

Vanessa Harris
Apr 2
4 min read

If you’re like most of us, you’ve probably wondered how to live a longer, healthier life. We all want to feel vibrant and full of energy as we age, but sometimes the advice out there feels overwhelming and unrealistic. Here at Ayana Flow, we believe that longevity is about more than just adding years to your life, it’s about living those years with intention, vitality, and fulfillment.

The Secret to Longevity: Moving Your Body

New research is reinforcing what many of us have intuitively felt: regular physical activity can significantly extend your lifespan. A comprehensive study published in Circulation followed 116,221 adults for 30 years, revealing that those who exercised between 300 and 599 minutes per week (about four times the current minimum guidelines) saw a reduction in mortality risk of 26% to 31%. Cardiovascular disease mortality dropped even more significantly, with reductions ranging from 28% to 38%. Read the full study here.

In simpler terms? The more you move, the longer you live.

Why Moving Matters: The Benefits of Physical Activity

The science is clear: physical activity enhances cardiovascular health, supports metabolic function, and helps maintain muscle mass as we age. But longevity is not just about the numbers on a research paper, it’s about how you feel every day. When you make movement a part of your routine, you’re not just adding years to your life. You’re adding quality to those years.

"Physical activity not only adds years to your life but also life to your years."

This truth hit me hard when I first started teaching fitness through Aquafit. Seeing older adults, men and women alike, thrive in the water made me realize how much staying active could enhance not only physical well-being but also mental clarity and emotional resilience. It wasn’t just about being stronger or more flexible; it was about feeling capable, confident, and connected to your own body no matter your age.

Whether it’s a brisk walk in nature, a yoga flow that grounds you, or strength training that builds resilience, the key is finding movement that you genuinely enjoy. I’ve found so much comfort in my regular yoga practices, feeling the quiet unfold as I move my body and set my intention for the day. It’s not just exercise, it’s a moment to breathe, reflect, and honor the strength I’ve built through all life’s challenges.

The Realistic Path to a Longer Life: How to Live Longer with Exercise

Let’s be honest: not everyone has the same 24-hours in a day, and that’s okay. What’s important is making small, sustainable changes that are tailored to your lifestyle. Aim for at least 150 minutes of physical activity per week, and build up from there.

This can be as simple as:

Taking a 20-minute walk every morning.
Doing a quick strength workout at home three times a week.
Incorporating yoga or stretching on your rest days.
Using a fitness journal to track your progress and set intentions.

I’ve learned the power of consistency over intensity. Whether it’s showing up for a short yoga flow after a long day or fitting in a walk between work tasks, it’s about making movement a non-negotiable part of life, and allowing movement to be something that supports my well-being rather than feeling like another obligation.

Creating Lasting Habits for Longevity

Start by anchoring movement to something you already do. Pair your morning coffee with a few minutes of stretching, or make it a ritual to take a walk after dinner. Instead of seeing exercise as a chore, frame it as a gift you’re giving yourself. It's an investment in your long-term well-being.

One of my favorite ways to stay motivated is to make movement feel like an adventure. When I’m hiking or doing yoga in a new place, it reminds me of how movement connects me to the world around me. It’s about finding joy in exploring what my body is capable of, rather than just chasing goals or numbers.

Here at Ayana Flow, we’re all about finding balance and making wellness realistic. It’s not about perfection, it’s about showing up for yourself in ways that feel sustainable and joyful.

Your Longevity Journey Starts Now

Choosing to prioritize movement is one of the most empowering decisions you can make. It’s not just about living longer, it’s about living well. Start small, stay consistent, and let movement become a natural part of your day. And remember, reflection is part of the journey too. Journaling about your progress can help you stay accountable and mindful.

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