Living a long, healthy life is a goal that many of us share. While there is no magic formula for longevity, there are certain habits that can make a big difference. Good news? These changes are simple, practical and easy to adopt. Here are 5 habits that can help us live longer and healthier lives.
Stay active – don’t sit idle
Modern lifestyles mostly involve sitting for long hours, be it at work, in front of a screen or while traveling. Studies have shown that a prolonged sedentary lifestyle can increase the risk of chronic diseases such as heart disease, diabetes and even early death.
A 2011 study said lack of physical activity has become a major public health problem because it is the second leading cause of death in the United States.
The easiest solution? Keep moving throughout the day. Take short walks, stretch, or even do light chores around the house. It’s not about running marathons—simply avoiding sitting for long periods of time can make a big difference to your overall health.
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Exercise regularly – any type works
You don’t need a fancy gym membership or intense workout plan to increase your lifespan. Research shows that even moderate physical activity, such as brisk walking, dancing or yoga, can help reduce your risk of disease and keep your body strong as you age.
According to the US Centers for Disease Control and Prevention, moderate physical activity of at least 150 minutes per week can reduce the risk of these diseases.
Find an activity you enjoy so it feels less like a chore and more like a fun part of your day. Aim for at least 150 minutes of moderate exercise per week and watch it boost your energy, mood and longevity.
Follow a diet that works for you
Eating well doesn’t mean depriving yourself. A balanced diet based on your needs is believed to be the key. Focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats.
Diets such as the Mediterranean diet, rich in olive oil, nuts and fresh produce, are often associated with longer life. But the trick is to find what works for your body and your preferences. The key is moderation – fuel your body without feeling restricted.
Adopting regular healthy habits, such as a hearty breakfast, exercise, and mindful meditation, can help calm feelings of anxiety in the morning and prepare you to tackle anxiety-provoking issues throughout the day.
Take one healthy habit at a time
Making major lifestyle changes can seem overwhelming. Instead, focus on small, manageable steps. Try to adopt one healthy habit each month, such as drinking more water, reducing your sugar intake, or improving your sleep patterns.
Over time, these small changes add up to create a healthier lifestyle that feels natural. Consecutive incremental improvements are much more effective than trying to revise everything at once.
Also read: 10 healthy habits for kidney health
Maintain a healthy weight
Being overweight can lead to health problems such as heart disease, diabetes and joint problems that can reduce life expectancy. Research shows that maintaining a healthy weight is one of the most effective ways to live longer.
Focus on sustainable weight loss methods not crash diets. Combine a balanced diet with regular exercise, and you’ll feel better and significantly reduce your risk of chronic disease.
