I am approaching my 70’s soon and I can confidently say that I move and feel better than I ever did in my 20’s. I attribute this vitality to my Rev6 practice, which I have been diligently following for over two decades now. 

My plan to stay healthy and active for the rest of my years is to keep doing Rev6, and my calling to share this revolutionary exercise program with you. 

So, I’ve put together a 17-minute 9-exercise workout that includes all the ingredients for longevity. I recommend you do this daily for best results.

Feel free to scroll to the very bottom for the link to the sequence, or join me as I explain why these exercises are so potent for a healthy mind and body.

What types of exercises are best for a long and healthy life?

I’ve been practicing as a kinesiologist and Fascial Manipulation® specialist for the last few decades. Working with thousands of patients and training hundreds of athletes have taught me unique lessons on which movements are beneficial to aging well.

Here are some of the most crucial attributes of effective workouts for longevity:

Rotational Movement

First, you need to prioritize rotational movements. The body moves along three planes: the frontal (side to side), sagittal (front to back), and horizontal (rotation). I find that rotational movements best activate and orchestrate all the planes, helping you move better overall. 

This effect may be due to the fascia being organized in spirals. When you rotate your body, you reduce densifications in the fascia, assisting in shock absorption, spinal lengthening, and power. 

Feet Stimulation

Second, you must stimulate your feet. These body parts are so far from the brain that if you don’t keep them engaged, they’re going to lose their real estate in your central nervous system.  

Additionally, feet health is crucial to the condition of the structures above them. Knee, hip, spine, and shoulder problems are likely to develop when your feet are misaligned.

Pelvic Floor Fitness

Third, properly engage your pelvic floor. One of the biggest complaints of older adults is incontinence, and most of this condition is due to a weak pelvic floor. In addition to giving you control over your bladder, the pelvic floor also keeps you upright and mobile.

Most pelvic floor exercises will encourage you to contract your pelvic floor. While this action has its place in pelvic floor fitness, it’s more important to learn how to lengthen and rebound your pelvic floor—something you will master with Rev6.

The Best Exercises for Longevity and Healthspan

I’ve taken all of these ingredients for longevity and cooked up a 9-exercise sequence for longevity! Here are all the exercises in order:

1. Pipes (Toes In)

This exercise in the Pipes Series is amazing at not only stimulating the feet, but also activating your abs and opening up your chest (when done right)!

2. Frog Rock

The Frog is a Rev6 staple perfect for teaching beginners how to lengthen and rebound the pelvic floor. It also helps with lubricating your joints as it encourages you to cushion with your hands, elbows, shoulders, hips, knees, ankles, and feet.

3. Dive

Similar to the Frog Rock, the Dive helps you train your pelvic floor rebound. It also helps circulate blood and lymphatic fluid throughout the body, improving nutrient delivery and waste removal.

4. Knees Side to Side

Knees side to side is a dynamic rotational move that takes advantage of your fascia’s rebound while challenging your lower abs to control your movement. 

5. Scissors

Scissors is a more relaxed rotational exercise. It encourages you to glide your shoulder blades over your rib cage and realign your sacroiliac joints—both necessary after sitting for hours.

6. Squat Into Overhead Reach

Squat Into Overhead Reach is another great pelvic floor and ab exercise. It’s a whole body movement that lengthens and rebounds your fascia, whose health is crucial to your overall wellness.

7. Side Toss 

Side Toss is a Rev6 crowd favorite for the satisfying way it opens up the side body. It increases the space between your ribs, allowing you to breathe easier and better. It also strengthens the ribs, which is important for efficiently expelling phlegm during illness.

8. Pull Overs

The Pull Overs is an intricate maneuver that requires your to align your feet, ankles, knees, and tailbone; and use your lower abs to control the movement of your arms and shoulders. 

9. Plie Wall Squat

The Plie Wall Squat is my favorite finisher for most workouts, as it allows you to integrate everything you’ve activated earlier in the sequence. Unlike other squats, you should perform this one with the focus out of your quads, and on your feet and abs. The more you can hone in on these body parts, the easier the exercise becomes.