​Centenarians tend to have lead active lives, often working in physical jobs and engaging in activities like dancing, gardening, sports, and walking.

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Blue Zone locations, where longevity is most common, are often hilly, particularly as many are island-based.

 

Even simple daily tasks—like walking to the shop—require effort, contributing to lifelong fitness.

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All this movement over time helps maintain muscle mass, flexibility, cognitive function, balance, and cardiovascular health, all of which add quality years to life.

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But in today’s fast-paced world, with limited time on our hands, how can we replicate these benefits?

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Welcome to Step Nine

The following assumes you are able-bodied. If you have any injuries or disabilities, consult your physiotherapist and adjust accordingly.

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In this step, we’re going to choose one or more of the following:

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1. Increase Intensity

Next time you walk anywhere—walk like you’re late!

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Brisk walking raises your heart rate, burns more calories, improves cardiovascular health, and reduces the risk of chronic disease—all in a shorter time.

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2. Add Weight (Rucking)

Carry a backpack filled with books, tins, or water bottles. If possible, invest in a weighted vest or wrist/ankle weights. If not, an old simple backpack will do.

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Start light and increase the weight gradually (by around 10% each time).

 

To avoid strain, swap the backpack from front to back every 10 minutes or hold it in your hands for a while.

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Rucking, like brisk walking, burns more calories while improving strength, endurance, and balance—especially in your core, legs, and shoulders. It’s also easier on your joints than running and helps maintain bone density, reducing age-related health risks.

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3. Conquer Hills

Find local hills and incorporate them into your walks. Walking uphill increases your heart rate, engages more muscle groups (glutes, quads, and calves), burns more calories than flat terrain, and strengthens your cardiovascular system by forcing your body to work harder against gravity.

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4. Extend Your Walks

Finding time is tough, but when you can, aim for at least 30 minutes a day. The benefits compound over time. If it is a struggle, try longer walks at the weekends with shorter brisk walks during the week.

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Bonus

If you’re up for it, add bodyweight exercises every 5 minutes during your walk - here's an example:

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1. Brisk walk for 5 minutes

2. Stop, have a little stretch

3. 20 squats or lunges

4. 20 push-ups against a park bench, tree or wall

5. 1-minute high knees jog in place

6. Rest for 1 minute - enjoy your surroundings

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Repeat several times

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These boost cardiovascular health, strength, endurance, and flexibility.

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Super Bonus: Do It All

Combine brisk walking, rucking, hills, and exercises for the ultimate functional workout.

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Remember

Exercise makes you hungry, but avoid processed snacks, protein bars, and energy drinks. Instead, nourish your body with whole foods and plenty of water for sustained energy and recovery.

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Now, let's get moving!

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