'Longevity doesn't begin in your 50s and 60s… you can't start soon enough in planning for your future self,’ Dr Nieland says. Dr Nieland says there's little-known, key daily habits she wishes more adults would build into their routine - at any age. ‘Regularly getting down to and up from the floor requires leg strength, hip mobility, balance and coordination,' Dr Nieland explains. People still think you've got to go for a run for half an hour to burn fat,’ Dr Nieland says, ‘but this burning zone is so underutilised.’ 'When your heart rate increases, you’re not taking in as much oxygen,' exercise physiologist Christopher Travers explained to the Cleveland Clinic.