I asked a longevity-focused personal trainer what three exercises he wishes everyone would do to live a long, healthy life
This expert identifies three key areas of the body to focus on, and explains why
What separates those who age well from those who don’t? This expert thinks it’s down to movement.
Francesco Zen is a certified personal trainer and the founder of ZLIFE, a longevity practice based in Dubai, UAE.
Over his 18-year career, Zen has worked with individuals of all ages, with the oldest being 88. This means he has learned to spot the patterns that indicate who will remain in excellent health, and who will not.
“Physical decline begins with a loss of movement and mobility,” he says. “The lower body, when neglected, is what drives postural degradation over time.”
He explains that a weak posterior chain—muscles, tendons and ligaments on the rear of your body—can cause postural imbalances and a rounded spine, especially when combined with disengaged core muscles.
This adds compensatory stress to the front of the body, causing problems with knees and hips.
“The resulting inflammation progressively reduces mobility and increases overall stiffness and pain,” he says.
“It also compromises optimal breathing patterns, pushing the individual toward increasingly sedentary behavior.
“Once sedentary patterns are established, cardiopulmonary efficiency drops,” he continues.
Cardiopulmonary efficiency is sometimes called VO2 max, and is measured by how quickly your body transports oxygen to your muscles during activity.
A drop in your body’s capacity to do this quickly and effectively increases your risk of mortality.
With this in mind, Zen recommends the following three exercises to strengthen your posterior chain, lower body and core muscles.
The three-move workout for longevity
“These three exercises can be performed at home immediately after waking and before breakfast,” says Zen.
“Done consistently, they deliver an enhanced breathing pattern from the very start of the day, which carries forward positively into everything that follows.
“Working in the range of 10 to 12 repetitions for three to four sets creates the combination of strength and hypertrophy that translates directly into real-world performance and physical independence.”
1. Hip hinge
Sets: 3-4 Reps: 10-12
How to do it:
- Stand with a straight back and your feet directly under your hips. Distribute your weight through your heels and brace your core.
- Gently push your hips backward, allowing your arms to drop naturally by your sides.
- Lower until you reach at least a 60° forward lean, stopping before you feel any strain.
- Squeeze your glutes and drive your hips forward to activate the hamstrings and glutes as you come back to standing.
Form tip: Maintain a straight back and keep your core engaged throughout the entire movement.
2. Supine core hold
Sets: 3-4 Reps: 10-12
- Lie on your back and rest your legs on the seat of a chair, with your knees bent to 90°.
- Interlace your fingers behind your head or neck, but do not exert any pressure.
- Press your glutes and back into the floor and contract your core without arching your lower back.
- Exhale and lift your head and shoulders off the floor.
- Hold for five deep breaths, then return to the starting position.
Form tips: Keep your neck aligned with your spine throughout the movement.
Progression: Make the move more challenging by removing the support of the chair.
3. Sumo squat
Sets: 3-4 Reps: 10-12
- Stand with your feet wider than hip-width apart, and your toes turned out to roughly 20°.
- Cross your arms over your chest, placing your right hand on your left shoulder and your left hand on your right shoulder. Raise your elbows until your forearms are parallel to the floor.
- Lift your chin slightly. Take a deep breath, brace your core and glutes, then push your hips back and bend your knees to lower.
- Pause at a comfortable depth, then exhale as you press the floor away to return to standing upright.
Francesco Zen is the founder of ZLIFE, a private longevity governance practice based in Dubai and operating globally. Born in Venice, Italy, he spent a decade in London, UK, before establishing ZLIFE in Dubai, where he works privately with individuals.
