Extending life doesn’t have to be complicated.
Despite the extreme longevity habits of celebrities and the super rich — which require hundreds of hours and millions of dollars in investment — Some of the best health tips are free and don’t require a lot of your time.
Science shows that simple daily habits like exercising, eating healthy, staying connected and reducing stress can add years, if not decades, to your life expectancy.
Even incorporating some of these habits into your routine, just a few minutes a day can yield long-term health benefits.
Goodbye elevators, hello stairs
he’s no secretRegular physical activity is an important part of a healthy lifestyle., and there are numerous studies linking a sedentary lifestyle to an increased risk of death. Guidelines generally recommend at least 150 minutes of moderate exercise, 75 minutes of vigorous exercise, or a combination of both per week.
Furthermore, numerous recent surveys have shown You don’t need to spend hours at the gym to reap some of the health benefits of exercising: Even if you only walk a few thousand steps, take short breaks throughout the day and get up and move around.
One study found that a total of about 4 to 6 minutes of heart-pounding exercise, spread out throughout the day, enough to reduce the risk of premature death. Another report found that doing similar short bouts of vigorous exercise each day was associated with a significant reduction in cancer risk.
Another recent study found Just 11 minutes of aerobic exercise could reduce risk of premature deathlike going for a walk, doing strenuous chores, or dancing (okay, it’s a little longer than promised, but what’s an extra minute for living a long and healthy life?)
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Build muscle with your own body weight
Aerobic exercise — exercise that gets your heart pumping — has wide-ranging health benefits, but Keeping your muscles strong is equally important for healthy aging.
There is solid research showing that a combination of cardiovascular exercise and strength training may be ideal for a long and healthy life.
While lifting weights is a great way to build muscle, it’s not the only option. Exercises like wall sitting and planks have been shown to lower blood pressure and increase strength gains.These types of exercise are called isometric exercise They also have minimal impact on joints.
Using Your Own Bodyweight to Build Strength It helps you get more exercise in your daily routine outside of the gym so you stay active, active and live longer.
Snack on healthy carbohydrates
Good nutrition is another key ingredient to healthy living, and there’s no need to turn the kitchen upside down or throw out everything in the fridge. Instead of following restrictive fad diets, nutritionists recommend adding carbohydrate-rich fruits, vegetables, whole grains, and legumes.
this Whole Plant FoodsThey’re high in vitamins and minerals as well as fiber, a type of carbohydrate that may reduce your risk of deadly diseases like bowel cancer. Some of the world’s longest-living people, such as women in Okinawa or residents of Ikaria, eat large amounts of high-fiber foods such as beans, seeds and vegetables.
For a boost of nutrition without extra prep, look for healthy snack options such as berries with dark chocolate, nuts with dried fruit, hummus or cottage cheese with veggies and graham crackers.
Enjoy some coffee, tea and dark chocolate
There is also evidence that other Plant-Based Micronutrientssuch as polyphenols and antioxidants, may also have Protection against chronic diseases.
Some of the richest sources of these nutrients may already be in your pantry in the form of your favorite beverage or candy.
he coffee It contains a lot of compounds that help prevent heart disease and other diseases. Both green and black teas contain the same beneficial substances, so a cup of your favorite tea can be a lot of fun.
For good measure, add some dark chocolate at the end Boosts heart-healthy flavonoids to a greater extent.
Spend time with your friends and loved ones
Evidence suggests that, in the long run, loneliness may be as harmful to health as smoking: a recent study compared lack of companionship to smoking 15 cigarettes a day.
Some of the oldest, most active seniors on Earth point out A strong sense of community is a source of energy, drive and an ongoing sense of youth. For example, a 96-year-old athlete swears that daily phone calls with friends and family are the magic bullet that keeps him physically and mentally active.
While maintaining a good relationship takes work, Regular communication with loved ones is keyAccording to experts.
There’s even a scientific way to be best friends: Take the time to share your thoughts and listen with your full attention For family and friends, it will help you make and maintain lasting connections. Not only will you live longer, but you will live better.
take a deep breath
Too much stress can take a serious toll on your health, worsening your heart health, interfering with your immune system, and even making it harder for you to maintain other good habits, such as eating nutritiously and exercising regularly.
While it’s obviously impossible to eliminate all stressors from your life, there are a few techniques that can make coping easier. For example, you can stimulate the vagus nerve in different ways, or you can practice breathing.
In fact, according to one study, just five minutes a day of breathing exercises can be as effective as medicine in relieving daily stress and lowering blood pressure.