There's no doubt that a healthy lifestyle can help you live longer. Regular exercise reduces your risk of many health conditions, including heart disease, stroke and cancer.
Experts recommend 150 to 300 minutes of moderate aerobic activity per week or 75 to 150 minutes of vigorous activity. But a recent study suggests that even more can be beneficial for long-term health and life expectancy.
Exercise
The health benefits of exercise include preventing diseases, reducing weight, strengthening muscles, boosting energy levels, and helping to manage stress. The key to exercising is to do it on a regular basis.
Even 10-minute periods of light exercise can have positive effects on your body and mind. A brisk walk every day is a good start, but slowly increase how long you spend exercising and what type of activities you choose.
In addition, incorporating strength training into your weekly routine has also been associated with longer life spans.
According to the US Department of Health and Human Services, adults should get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous activity per week. New research suggests that people who exceed these recommended levels have a lower mortality rate than those who don't.
Eat Right
A healthy diet can boost your immunity, lower your risk of illness-causing toxins, help you maintain a healthy weight, and keep heart disease and other chronic health conditions at bay. Plus, it can improve your mental alertness as you age.
Eat more fruits and vegetables (at least five servings a day) and whole grains. These foods are rich in vitamins, minerals and antioxidants.
Get enough protein in your diet. Research shows that 1.2 to 2 grams of protein per kilogram of body weight is optimal.
Avoid fried and fatty meats, and instead choose lean options like chicken, fish, legumes or tofu.
A diet high in fiber, fruits and vegetables will keep your digestive system running smoothly and can add years to your life. Getting sufficient exercise will also contribute to good health and increased longevity.
Sleep Well
Sleep is critical for a number of health benefits including memory formation, balance, and repairing damage. It also helps to keep the body's hormones in balance and keeps our circulatory and immune systems working properly.
But sleep needs vary from person to person and can be impacted by lifestyle choices such as diet, exercise, stress, and the use of electronic devices in the bedroom (TVs, computers, and phones). If you're not getting enough or quality sleep, it's important to talk to your healthcare provider about what might be causing the issue.
Having a proper bedtime routine is crucial to getting a good night's rest, as it helps your body and mind prepare for sleep. You should try to avoid caffeine and large meals, as well as high intensity exercise, before going to sleep. You should also remove any electronic screens from your room, such as TVs or computers, about 1-2 hours before bedtime.
Stay Active
Getting your daily dose of exercise is essential to your health. It reduces your risk of chronic diseases, improves your energy level and helps you sleep better.
If you want to take your physical activity to the next level, find an activity you enjoy. This could be running, swimming, biking, dancing, yoga, hiking or a number of other activities.
According to the Centers for Disease Control and Prevention, 30 minutes of moderate exercise 5 days a week is recommended. If you can't fit that much in, then increase your time gradually over a few weeks.
Staying active also boosts your heart health. It increases high-density lipoprotein (HDL) cholesterol, the “good” cholesterol that lowers unhealthy triglycerides, which keeps your blood flowing smoothly and decreases your risk of cardiovascular disease.
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