here are some of the most important habits to estimated how much longer each one may extend your life.
- Add 2.2 years: Walk 30 minutes a day
wear a pedometer can help you stay on track
- Add 5.6 years: Get up and move!
– getting a full 100 minutes of movement a day is what gives you the biggest health benefits. get up and move any time you’re usually sedentary, i.e. during TV commercials which can fit in few mini moves like squats, jumping jacks or biceps curls (keep a set of free weights under your couch), or even just a few quick laps around the den.
– sitting for long periods of time allows fat to continue circulating in your bloodstream longer, which in turn slows the ability of HDL (the “good” cholesterol) to clear plaque from your arteries.
- Add 3 years: Go to bed 15 minutes earlier
this will help you get an extra 7.5 hours of shut-eye over the course of a month. when every organ and system in your body repairs, restores and resets itself. not getting enough sleep compromises how well your entire body functions. getting less than 7 hours per night is what starts to have a negative impact.
- Add 1.8 years: Do some strength training
– since strength training (lifting weights, exercising with resistance bands) builds muscle, it boosts your metabolism long-term, helping to protect against diabetes and heart disease
– weight-bearing activities also strengthen your bones, which lowers your osteoporosis risk
– aim for a 20-minute session twice a week
- Add 3-5 years: Floss daily
periodontal and cardiovascular disease are linked. ideally, you should floss in the morning and at night but even doing it just once a day will improve your health.
- Add 14 years: Eat healthy
– choose “good” fats
– eat nuts for snack
– eat at least five servings of fruits and vegetables daily and aim for variety
– eat fish twice a week
– go for fiber-rich whole grains
- Add 8 years: Have more sex with your partner
Being in a satisfying relationship is good for your heart and soul.
- Add 2 years: Don’t text and drive
studies show that texting while driving increases your risk of being in a serious accident sixfold.
- Add 4 years: Manage stress
how you handle stress ultimately has the biggest impact on your health. when you’re constantly tense, your blood pressure, heart rate and levels of the stress hormone cortisol are all raised, which increases your risk for heart disease, stroke, Alzheimer’s disease and more.
– exercise can help a lot: just 15 minutes of brisk walking increases your body’s production of feel-good chemicals, like endorphins.
– start your day with 15 minutes of belly breathing. sit tall at the edge of your bed or in a chair. breathe in for a count of four, pause a moment, then breathe out for a count of six. think of a peaceful image, like sitting by the sea, or repeat a simple word like calm. meet a friend face-to-face.
– pencil in some friend time at least three times a week, or every day if possible.
– chew gum. chewing gum may stimulate the vagus nerve, which helps your body relax and increases levels of serotonin, a brain chemical that makes us feel calmer and happier.
- Add 6-12 years: Stop smoking
your health improves almost immediately after you quit.
read article on Yahoo! Health by Alyssa Shaffer from Woman’s Day: Easy Ways to Add 20 Years to Your Life