Few fields have changed as rapidly as the science of exercise. New research suggests that exercise can increase your life expectancy and stave off cognitive decline more than anything else you do. The best part? You may not need to do as much of it as experts once thought. Learn more in this special edition of TIME magazine, featuring professor of exercise and sport science Anthony Hackney.

Read more at the American College of Sports Medicine blog.

Hackney was quoted in a Sept. 2016 TIME article, “The New Science of Exercise,” with material repurposed for this issue in which he shared the following:

To build muscle and strengthen bones, you really only need to use your body weight as resistance, says Anthony Hackney, an exercise physiologist at the University of North Carolina at Chapel Hill. That’s why things like yoga, tai chi and Pilates — not just pumping iron — are excellent forms of strength training.