Longevity - How to live a long, healthy life
You can increase your lifespan by almost three years by exercising for just 15 minutes daily.
Longevity means long life. And earning a long and healthy life is closely related to physical exercise.
Our lifestyle today is indulgent and we love to stay in our comfort zone.
Rather than walking to a nearby cafe, we take an Uber. Rather than climbing the stairs, we prefer the elevator.
All these choices sure put our bodies at ease but we are risking the span of our living years.
Studies have shown that an individual who practices moderate to vigorous exercises lives a longer, healthier life than a person not exercising at all.
Here's how you can make small changes and earn longevity for yourself:
Stand up often
Sitting is the new smoking - that's how dangerous sitting all the time can be.
Stand up after every 30-45 minutes. Walk around or work on a standing table.
It's not necessary to feed yourself gourd 7 days a week but a diet schedule is important.
Include nuts, fruits, vegetables, plant foods, natural sources of antioxidants, omega-3 fatty acids, healthy liquids - fruit juices in your diet.
Time-restricted eating has also been shown to have significant influence on longevity.
Possibly, the most important factor.
An experiment on “the relationship between physical exercise and longevity” was conducted by JAMA Network Open (Experiment included individuals of all ages. The test checked if cardiorespiratory fitness is linked to longevity).
The result declared that the mortality rate and regular exercise are inversely connected.
That means, the more you exercise, the more are the chances of you living a long & healthy life (regardless of what age you start exercising at).
Ideally, exercising for around 2.5 hours per week has been found to be beneficial. You can divide these 2.5 hours into multiple exercises:
- You can start your week with 30 minutes of brisk walking.
- You can opt for the stairs instead of the elevator.
- You can indulge in cardiovascular exercises like running, swimming, cycling.
- Or more beneficial, High-Intensity Interval Training (HIIT).
If you don't get any time, the easiest exercise you can do - WALK.
Walking regularly will benefit you more than no exercise at all.
Age group and the activity duration
Age is just a number - a quote applicable to longevity as well.
To keep our bodies young & energetic even at the age of 55, we need regular exercising.
Between 20-65: A cumulative 2.5 hours per week is the ideal workout session.
Above 65: At least 1.25 hours per week. Include more stretching, balancing & respiratory exercises.
No matter what your age is, you can start today!
Add these tips to your schedule and you are ready to live a long and healthy life.