Sports scientist Michael Gleich: Extend your life with these three effective exercises

As good as these three exercises are, they are no substitute for a holistic lifestyle. True longevity comes from the interplay of exercise, nutrition, regeneration, social interaction, a positive attitude, and—yes, I say it deliberately—a firm belief in something higher.

I get up at 4 a.m. every day. Not because I have to—but because I'm allowed to. I believe in the good in life. I believe that discipline is not the opposite of freedom, but rather its prerequisite. And I believe that a healthy body can only exist in the long term if it has a healthy mind and heart.

Regular exercise, especially in the form of functional strength training, is considered a crucial factor for a long and healthy life, according to numerous studies. For example, a 2016 study published in the American Journal of Epidemiology showed that just two strength training sessions per week can reduce the risk of mortality by up to 23 percent.

The Harvard TH Chan School of Public Health also emphasizes that exercise in combination with a healthy diet, non-smoking , moderate alcohol consumption and a positive lifestyle can significantly extend life expectancy.

These aren't all big secrets. But they must be applied and lived (and demonstrated) daily. For me personally, a deep, spiritual foundation—my faith in God—also plays an essential role. Because those who not only strengthen their bodies but also cultivate their inner self not only live longer—but also live more fulfilled lives. Exercise is not the goal, but always the path!