In a world where chronic diseases and preventable health conditions are on the rise, the desire to live a longer and healthier life has never been stronger. Thankfully, new research provides hope: adopting key lifestyle habits can significantly extend your lifespan, adding years—sometimes even decades—to your life.
In a recent study presented at the American Society for Nutrition’s annual meeting, data from 719,147 participants from the Million Veteran Program revealed that eight simple habits could increase lifespan by over 20 years. Let’s explore these habits and the science behind how they can help you avoid early death.
1. Exercise Regularly
One of the most impactful habits for longevity is regular exercise. Physical activity not only strengthens your heart and muscles but also improves mental health, reduces inflammation, and boosts immunity. According to the study, exercise is linked to a 30-45% lower risk of early death.
Dr. Patrick Coll, a geriatrician, stresses that exercise is paramount for maintaining independence and preventing injuries, particularly as we age. The three pillars of effective exercise include:
- Aerobic exercise: Activities like walking, running, and cycling increase heart rate and improve cardiovascular health.
- Strength training: Lifting weights or doing bodyweight exercises preserves muscle mass, which helps maintain balance and reduces the risk of falls.
- Flexibility and balance training: Stretching and activities like yoga improve balance, flexibility, and range of motion, preventing injury.
Even moderate exercise, such as 30 minutes of walking five days a week, can have significant health benefits.
2. Maintain Strong Social Connections
Good social relationships have a direct impact on mental health and longevity. According to the research, people with supportive relationships tend to live longer and healthier lives. Loneliness and social isolation, on the other hand, are linked to an increased risk of heart disease, stroke, and early death.
Engaging in meaningful connections with friends, family, and community groups provides emotional support, reduces stress, and boosts overall well-being.
3. Prioritize Sleep
Sleep is often overlooked, but it plays a critical role in preventing chronic diseases and promoting longevity. Poor sleep hygiene is linked to heart disease, obesity, diabetes, and even early death. The study revealed that individuals with good sleep habits live significantly longer.
Also: I’m A Colorectal Cancer Doctor — Here Are 5 Things I’d Never, Ever Do
The CDC recommends 7-9 hours of quality sleep per night for adults. Good sleep hygiene practices include maintaining a consistent bedtime, limiting screen time before bed, and creating a comfortable sleep environment.
