Sure you can live up to 80 or perhaps 90 just by sticking to your regular diet and lifestyle. But if you want to live even longer, you have to start investing in your health right NOW. You don’t want to grow old lying on the hospital bed right? While genes play a role in ageing, your lifestyle remains to be the biggest factor that affects your life expectancy. So to stay active and mentally sharp for a century, experts suggest you incorporate the following tips on your regular lifestyle:
1.Do some cardio!
Just 15 minutes of cardio workout everyday is enough to cut your mortality rate by 23%, researchers from the Harvard School of Public Health found. Research has shown that sitting for three hours or more can increase your risk of dying within three years. So what are you doing? Get up and sweat it out! When you do, you allow your body to release toxins and waste that are taking a toll on your health.
2.Lift your years
Resistance training is also crucial if you want to join the centenarian club. According to the researchers from the McMaster University in Canada, resistance training reverses the effects of ageing and increases muscle strength by up to 50%. Make sure you work out the muscles all over your body – from arms to chest, core, and legs.
3.Keep running!
The New England Centenarian Study shows that running five times a week adds 16 years more to your life! Wear your old pair of running shoes and run your way to a long life! Instead of commuting or driving to your friend’s house which is just a few streets away from yours, why not run it? It’s really worth the sweat.
4.Toast to a long life
A frosty pair of brews taken in moderation does have health benefits too. Researchers from the Human Nutrition Research Centre at Newcastle University found that moderate alcohol consumption is associated with a longer life, along with exercising, observing proper diet and not smoking. But instead of the high-calorie beers, have a glass of wine instead to promote heart health.
5.Warm up your day with coffee
Drinking coffee will not just boost your concentration and alertness but it can also reduce your risk of developing Alzheimer’s disease. 2 to 4 cups of coffee every day delays mental decline, a new study suggests. Ordering an espresso may also prevent stomach irritation that some types of coffee often come along with.
6.Sleep well
According to a study published in the journal Sleep, many centenarians get up from a ten-hour slumber. Quality sleep improves your brain function, boosts your immune system and reduces your stress levels, preventing the risk of heart disease and diabetes.
7.Less sugar and salt please
You don’t have to totally restrain yourself from eating sugary and salty treats. But experts suggest you cut your regular intake by 80%. A study by the University of California suggests that this helps lengthen your life by lowering the risk of heart disease.
8.Be a picky eater!
All fruits and vegetables are good for your health, but there are some of them that are better than the rest. When shopping, always make a wise decision on your food choice. Between potatoes and carrots, lemon and orange, or mango and grapes, what do you choose? Take time knowing what fruits and veggies are high in antioxidants and other essential nutrients.
9.Exercise your mind too
Neurobics, as scientists call it, is essential in maintaining your mental health as you advance in age. How do you do it? Aside from engaging in mind games (such as puzzles), you want to do activities that you are not used to. For instance, brush your teeth with your non-dominant hand, or try a different route on your way to the office. Neurobics is a scientifically proven way to improve your mental performance!
10.Laughter is still the best medicine
Most people who reach the age of 100 are happy people. Laughter does not simply ease your worries. It also relaxes your blood vessels and reduces your stress.
Dear Readers,
What other lifestyle tweaks can you think of that can help people live for up to a century?
