Practice activities that reduce stress, such as running or connecting with nature.
Being active is very important for longevity as it positively impacts many aspects of physical and mental health. Regular physical activity strengthens the heart and improves blood circulation. It also helps maintain a healthy weight by burning calories and boosting your metabolism, reducing your risk of obesity-related diseases such as diabetes and certain cancers.
A sedentary lifestyle can shorten your lifespan. Regular physical activity is associated with a variety of health benefits, and lack of it can increase your risk of chronic diseases such as heart disease, diabetes, obesity, and certain types of cancer.
Additionally, a sedentary lifestyle can lead to poor circulation, muscle weakness, and other health issues that can affect your overall health and longevity. Fortunately, you can extend your lifespan by making lifestyle changes. Keep reading as we share a list of strategies to stay active and healthy.
Here are 10 strategies to promote longevity and combat a sedentary lifestyle.
1. Regular exercise
Incorporate at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise and muscle-strengthening activities on at least two days per week. Start with your favorite activity, such as walking, jogging, swimming, or cycling. Gradually increase intensity and duration.
2. Move around all day
Avoid sitting or doing nothing for long periods of time. Take short breaks every hour to stand, stretch, or walk. Consider a standing desk and take the stairs instead of the elevator.
3. Strength training
Include strength training at least two days a week. Strengthen major muscle groups using resistance bands, weights, or bodyweight exercises.
4. Flexibility and balance training
Participate in activities that improve flexibility and balance. Incorporate yoga or tai chi into your daily routine to improve flexibility and balance.
5. Healthy eating
Eat a balanced and nutritious diet. Eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods and foods with added sugar.
6. Adequate hydration
Stay well hydrated by drinking plenty of water throughout the day. Carry a water bottle with you and aim to drink at least 8 cups (64 ounces) of water each day.
7. Get enough sleep
Aim for 7 to 9 hours of quality sleep each night. Establish a regular sleep schedule, create a comfortable sleep environment, and limit screen time before bed.
8. Stress management
Practice activities that reduce stress. Incorporate mindfulness, meditation, deep breathing exercises, and hobbies to manage your stress levels.
9. Regular health checkup
Have regular health checkups and checkups. Schedule regular appointments with your health care professional for preventive care and early detection of potential health problems.
10. Social connections
Foster meaningful social connections. Participate in social activities, maintain relationships with friends and family, and attend community events.
Collectively, these strategies contribute to overall health and well-being, help counteract the negative effects of a sedentary lifestyle, and promote longevity. It is essential to consult a medical professional before making any major lifestyle changes, especially if you have a pre-existing health condition.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV is not responsible for this information.
