How Movement Helps Increase Longevity
by Corey Doane
We all strive to live a healthy and long life, and it may be possible by adopting simple, yet effective, habits which can help increase your life expectancy and wellbeing. According to the Stanford Center on Longevity, the five lifestyle pillars which help increase longevity and overall quality of life are fitness, stress management, sleep, social relationships and nutrition. Find out which activities and habits you can incorporate into your life to ensure you stay young and healthy into your golden years.
Exercises Which Support a Longer Life
Research shows that regular exercise may contribute to a longer life. Keeping your mind and body active is important in maintaining a healthy lifestyle. Here are a few exercises you can start today.
Yoga
Yoga is great for the mind and body as it helps increase the mind-body connection. It also helps improve physical function and balance, while decreasing the risk of injuries and falls. As we age, gentle movements such as yoga works well, since it is easy on the joints.
If you are new to yoga, try incorporating a 10-minute flow into your routine which focuses on slow breaths and movements. As you get comfortable, opt for a more intense or longer flow, if your body allows. If you have trouble stretching or holding poses, chair yoga is also a great option.
Walking
Research shows that walking for just 10 minutes a day may help lower the risk of Alzheimer’s disease. Daily walks also help improve your mood, increase your endurance, improve your heart health, lower your blood sugar and reduce pain.
Start with a 10-minute walk in the morning or in the evening, then gradually increase your time and pace as you feel comfortable. Make sure you have a supportive pair of workout shoes (Ad) when going on your walks to decrease the chances of injury.
Gardening
While it may not always be the first thing you think of when it comes to exercise, gardening is great for strengthening muscles, while also helping to lift your mood and relieve stress. Garden activities like digging, lifting and carrying are all muscle strengthening tasks that actually burn quite a few calories.
Gardening can also be a great way to socialize. If you are up for it, join a local community garden to meet new people and learn from more experienced gardeners.
More Lifestyle Habits Which Support Longevity
Aside from exercise, there are many other lifestyle habits you can start incorporating into your routine which will help support the key pillars of longevity.
Get Outside to Reduce Stress
Getting outside for 15 minutes a day and exposing yourself to sunlight can help you maintain healthy Vitamin D levels—which are essential to supporting your overall health and life expectancy. Being outdoors also helps improve your mood, which will help keep stress levels low, another important pillar of longevity.
Hang Out With Friends
Staying connected with loved ones has a profound impact on our overall health. People who engage in meaningful relationships with friends and family can often expect to have longer life expectancies. Make it a priority to speak to someone you love every day and make plans to meet in person with someone at least once a week. Socializing and meeting new people are also great ways to keep you feeling young and healthy.
Eat a Balanced Diet
As one of the five pillars of longevity, nutrition is essential in maintaining a healthy lifestyle. As we age, the food we eat can impact many organs in our body even more than before. Things such as our heart health, blood pressure, kidney function, mental clarity, and blood sugar can all be affected by the food we put in our bodies. Eat a balanced diet with plenty of fruits and veggies and try to limit your consumption of alcohol.
Similar to the heart-healthy Mediterranean Diet, the Mind Diet has been one of the the most successful programs for helping people maintain a healthy brain, avoid or postpone cognitive decline, and prevent some types of dementia. The good news is that the same foods which are good for your brain are also good for your heart! The food in this program is delicious, too!
Get Enough Sleep
Sleep is another pillar of longevity which can be easy to maintain, as long as you set yourself up for success. To get the recommended seven to eight hours of sleep each night, stick to a consistent sleep schedule and routine. Daily exercise, low-stress levels and proper diet can all help contribute to a healthy sleep schedule. If you still have trouble sleeping, discuss the issue with your doctor. Many medical reasons for insomnia can be resolved.
To find out more exercises and habits which help increase your longevity, check out the infographic guide from adidas, shown below.
(Guest post by Corey Doane)
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| Buy this gift at: etsy.com/shop/DeborahDianGifts |
Do you or someone you know love to spend time in their garden? Get them this "Happiness Blooms in my Garden" coffee mug, covered in hydrangeas and available in 11 ounce or 15 ounce sizes.
Disclosure: This blog may contain affiliate links. If you decide to make a purchase from an Amazon ad, I'll make a small commission at no extra cost to you.
You are reading form the blog: http://www.baby-boomer-retirement.com
