There is clear evidence to show that exercise is one of the best ways to stay healthy. Brigham Young researchers examined DNA samples of 6,000 adults. They measured the lengths of participants’ telomeres. Telomeres are molecular caps at the end of chromosomes that get shorter with age. People who exercised regularly had longer telomeres than those who were sedentary.

In fact, the exercisers had a “biological age” that was nine years younger!

Daily workouts are a big positive for senior citizens as well. A recent study at Ball State University, found that men and women in their 70s who exercise regularly have the heart, lung and muscle fitness of healthy people 30 years younger.

The power and benefits of daily exercise are even more impressive based on a study of 80 and 90 year old senior citizens. They display better health and longevity compared to sedentary seniors.

Here are several recommendations from the American Heart Association on how you can max out on your exercise regimens:

Workout: Connect With A Partner Or Group

Exercising with a partner or group is much more effective. It increases social interaction and reduces stress. Furthermore, it increases longevity. A study published in Mayo Clinic Proceedings indicated that playing a team sport may be better at extending your lifespan than exercising solo. For example, researchers tracked about 9,000 people for 25 years and found that playing tennis added an average of 9.7 years to life expectancy.

Workout: Start Easy

Don’t have 30 minutes to exercise? The fact is any amount will help you. Increasing your heart rate in as little as a 2-minute walk will improve your health.

Other things you can do: Take the stairs instead of the elevator, park farther from the store or take a quick stroll around the block after dinner.

Workout: 15 minutes a Day or 1 Hr a Day

While 15 minutes a day of exercise is great; if you have the time, 1 hr a day is even better. If you can do 1 hour a day, you have a 37 percent lower risk of premature death compared with those who don’t exercise at all, according to a recent study.

Workout: Sitting Too Much Can Kill You

The more time you spend sitting, research shows, the higher your risk of an early death. A 2017 study measured the activity levels of 8000 adults over age 45. The results showed that those who had the greatest amount of sedentary time had almost double the mortality risk compared to more active people.

If you have a desk job, get up every half hour, stretch and walk around the office. The benefits are incalculable.

Of course, physical activity, workouts, and exercise require effort and time. But keep in mind, that this is your health and well-being. As little as 15 minutes a day can make all the difference.

So if living a long, healthy life is important to you, longevity is really important to you, choose a workout you enjoy — and make sure it’s one that you will stick with.