0
0
In the quest for a longer, healthier life, while certain factors remain beyond our control, daily habits significantly influence our well-being. Recent insights from longevity researchers highlight actionable steps individuals can adopt to enhance their lifespan and health. Here’s what these specialists do regularly to live longer and healthier lives.
1. Prioritize Daily Exercise
Monica Driscoll, PhD, a professor at Rutgers University, emphasizes the importance of daily physical activity. Her regimen includes running or jogging for 45 minutes four times a week, strength training with a personal trainer twice a week, walking two miles, and swimming, complemented by 40 minutes of stretching. Driscoll asserts that regular exercise not only boosts metabolism and enhances sleep but also contributes to mental clarity and overall well-being. Research indicates that engaging in moderate to vigorous physical activity for just 15 minutes a day can yield significant longevity benefits.
Tip: Start with small, manageable exercise routines, like daily walks, to foster long-term health improvements.
2. Foster Social Connections
Scott Kaiser, MD, a geriatrician and director of Geriatric Cognitive Health at the Pacific Neuroscience Institute, advocates for maintaining strong social connections. In a world where loneliness is increasingly common, Kaiser highlights that social networks can increase survival odds by up to 50%. He prioritizes both existing relationships and forming new connections, emphasizing that socializing should be as routine as hydrating. Kaiser also volunteers for a social call program, finding mutual benefit in connecting with others.
Tip: Make a conscious effort to connect with friends and family and seek new social opportunities to enhance your well-being.
3. Mix Up Your Exercise Routine
Linda Ercoli, PhD, interim director of the UCLA Longevity Center, stresses the importance of variety in exercise. By diversifying her activities, she ensures balanced muscle development and overall health. The World Health Organization recommends incorporating different types of physical activities—such as aerobic, resistance, and balance training—to reduce fall risks, particularly among older adults.
Tip: Consider a mix of aerobic exercises, strength training, and balance exercises to enhance fitness and prevent injuries.
4. Implement a Fasting-Mimicking Diet
Valter Longo, PhD, a researcher at the University of Southern California, follows a fasting-mimicking diet—low in calories, protein, and carbohydrates, and high in healthy fats. This diet, performed two to three times a year, mimics the effects of water-only fasting while allowing regular meals. Longo’s research links this approach to reduced biological age and metabolic benefits.
Tip: Consult a healthcare provider before embarking on a fasting-mimicking diet to ensure it aligns with your health needs.
5. Adopt a Multi-Pronged Approach
Ercoli believes that a holistic approach to healthy aging is crucial. This includes maintaining a balanced diet, regular exercise, and effective stress management. Her daily routine involves physical activity, relaxation time, and a commitment to lowering stress levels through meditation, nature immersion, or other enjoyable activities. Chronic stress has been linked to various health risks, including heart disease and decreased life expectancy.
Tip: Explore stress reduction techniques such as yoga, gardening, or engaging in hobbies, and seek professional guidance if needed.
