"Exercise isn't just about looking good in the mirror—it's about keeping your mitochondria firing, your inflammation down, and your heart beating strong for decades to come," says Dr. Alka Patel , longevity physician and founder of the Million Hour Club, speaking to GQ .
A study in the British Journal of Sports Medicine found that 150–300 minutes of moderate exercise—or 75–150 minutes of vigorous activity—each week delivers the greatest mortality reduction. Another study linked consistent exercise to longer telomeres, the protective DNA caps that shorten as we age.
To build strength that protects your joints, bones, and brain health for years to come, try this five-move routine. Do three rounds, resting 60 seconds between exercises.
Squat . Stand with feet shoulder-width apart, sit your hips back like you're lowering into a chair, then drive through your heels to stand tall.
Lunge . Step one foot forward, drop your back knee toward the ground, then push through your front heel to return to standing—alternate legs each rep.
Push-Up . Place your hands just outside shoulder-width, lower your chest until it nearly touches the floor, then press back up while keeping your core tight.
Pull (Row or Hang) . Use a bar, TRX, or sturdy surface—pull your chest toward it by driving your elbows back, or simply hang to build grip strength and shoulder health.
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