Peter Bennett’s Longevity Approach (UK) | Simple Daily Systems for Strength, Balance & Energy
Longevity isn’t about hacks, heroics, or expensive gadgets. It’s about small habits you can repeat—safely, at home, with clear guidance. My approach centres on independence: helping you keep doing the things that make life yours—walking, travelling, gardening, playing with grandkids, enjoying time with friends.
Start here: Get More Life in Your Years
The Longevity Operating System (5 Pillars)
1) Move Well Every Day (Mobility + Balance + Strength)
Mobility: keep joints comfortable and range of motion usable.
Balance: reduce fall risk and build confidence.
Everyday strength: standing from a chair, stairs, carrying shopping—real-life strength.
Target: 5–15 minutes most days. Short beats perfect.
2) Recover Like It Matters (Sleep & Pacing)
Aim for a regular sleep window (consistent bed/wake times).
Use light exposure in the morning; dim lights in the evening.
Pace your day: alternate effort and recovery so you finish with some energy left.
3) Eat for Steady Energy (Simple, Repeatable)
Plenty of plants, adequate protein, healthy fats.
Hydrate early; front-load water in the first half of the day.
Favour meals that don’t leave you sleepy—more colour, fibre, and protein, fewer ultra-processed foods.
4) Calm the System (Breath, Nature, Connection)
Slow nasal breathing (4–6 breaths/minute for 2–3 minutes) to downshift stress.
Daily daylight + a short walk—mood and sleep both benefit.
Meaningful connection each day (call, coffee, group)—longevity loves community.
5) Make It Stick (Friction Low, Wins Visible)
Keep routines no-equipment and room-temperature easy to start.
Use a one-page checklist on the fridge.
Track consistency, not perfection.
A 9-Minute Daily Longevity Routine (No Equipment)
Move within comfort. Hold a chair or countertop for support. Stop anything painful.
Ankle Rocking (heel-toe) — 45s
Sit-to-Stand (from chair) — 45s
Seated Cat–Cow (spine roll) — 45s
Wall Shoulder Slides — 45s
March in Place — 60s
Tandem Stand (heel-to-toe) — 2 × 30s each side
Calf Raises (holding chair) — 2 × 10
Box Breathing (4-4-4-4) — 60s
That’s it. Do this most mornings for two weeks—you’ll likely feel looser, steadier, and more “switched on.”
Weekly Structure (Simple & Sustainable)
Mon / Thu: Mobility + Balance (the 9-minute routine)
Tue / Sat: Everyday Strength
Sit-to-Stand 3×8
Counter Push-ups 3×8
Calf Raises 3×12
Wed: Easy Walk 15–30 minutes
Sun: Reset (gentle stretch, breathe, plan your week)
Rule: finish feeling better, not shattered.
What Makes This Approach Different
No gym, no special kit. Just movements that work.
Designed for over-50s. Joint-friendly progressions you’ll actually do.
Clarity over complexity. One page, one routine, one next step.
Online access for convenience. One-click videos and printable guides—no complicated apps.
Common Questions
Do I need equipment?
No. A sturdy chair and a little space are enough.
What if I’ve got old injuries or a “dodgy” joint?
Work within comfort, shorten the range, and build gradually. If unsure, check with your GP.
How soon will I notice a difference?
Many people feel looser and steadier within 2–3 weeks. The biggest gains come from consistency.
I’m not tech-savvy—will I cope?
Yes. You’ll get simple, one-click access and optional printable checklists.
How to Start (Choose One)
Five-Minute Start: Do the first four moves from the daily routine.
Walk-Plus: Add a 10–20 minute easy walk to any day you like.
Balance Boost: Practice tandem stand daily near a counter (2×30 seconds/side).
Then, when you’re ready, step up to the full routine.
Programmes That Fit This Philosophy
Morning Mobility Mastery: Beat morning stiffness in 5–10 minutes.
Steady as a Rock: Focused balance training for confidence.
Energy Reset: Breath, mobility, hydration, sleep cues—steady vitality.
Healthspan Strategy Assessment: A personalised plan to protect independence.
All programmes are accessed online for your convenience.
The Goal Isn’t Just More Years—It’s Better Years
Longevity is living the years you have with freedom, energy, and confidence. Keep it simple, make it daily, and measure success by what life lets you do.
