Habits to Form Now for a Longer Life

While many lifestyle choices can boost longevity, the essential habits for a longer life include maintaining a healthy diet, managing stress, getting optimal sleep and exercising regularly.Without these principles in place, other efforts may be counterproductive.

To live longer we should prioritise a diet rich in plant-based foods, antioxidants, vitamins and nutrients, as this helps us to manage our weight and lower the risk of chronic diseases. It’s also essential to establish a regular sleep schedule and get the optimal duration of sleep each night for cell functioning, healing and overall wellbeing.

Since chronic stress is associated with various health issues, try to manage stress effectively through mindfulness, relaxation techniques, healthy social relationships and avoiding toxic substances, like smoking, excessive alcohol consumption and drugs, as they’re associated with higher mortality risks.

Like sleep, a balanced diet and stress management, adopting a regular, consistent and enjoyable exercise routine is a habit that will yield the greatest payoff over time. It’s also one that supports all other habits for longevity.

When we commit time and effort to our exercise routine, we’re more likely to stick to a healthier diet, since it seems counterintuitive to invest in the workout and then consume food that’s bad for us. We’re more likely to opt for nutritious choices that complement our hard work. Exercise gives us an energy boost too, so we don’t need to compensate with instant, often unhealthy, energy-boosting foods. Regular physical activity, even as little as 20 minutes daily, also improves our cardiovascular health, regulates our blood sugar levels and supports a healthy weight, all of which contribute to reduced disease risk.

Activities like group sports, outdoor group hiking and yoga for example not only provide physical exercise but also promote social interaction and environmental engagement. These activities combine the benefits of physical activity with stress reduction and mental wellbeing, contributing to a longer, healthier life

Maintaining healthy and supportive social relationships and having a strong social network are linked to reduced stress levels and a lower risk of premature death. By exercising in a social setting, we have a greater opportunity to meet like-minded people, away from the bars and nightlife, and this simple habit alone helps contribute to longevity. When we’re socialising with healthy people in a wellness setting, we’re more inspired to take preventive health measures. Conversations centre around health and fitness, making us more curious and more proactive about our health. We become motivated to take steps to prevent age-related diseases by eating well, sleeping better and doing regular check-ups and screenings for genetic predispositions.

Regular exercise is also associated with better mental health, which is crucial for longevity. It helps reduce stress, anxiety and depression and promotes sleep. Exercise helps improve cognitive functioning, reduces the risk of dementia, heart disease, stroke, diabetes, certain cancers and age-related cognitive issues. As people age, they naturally lose muscle mass and bone density, leading to increased frailty and a higher risk of falls and fractures. Strength training exercises, performed at least twice a week, can counteract these effects, helping to maintain strength, balance and mobility, which are essential for a longer, healthier life​.

To kickstart your approach to your physical health, Kamalaya Connect offers a comprehensive online personal fitness evaluation that incorporates fitness evaluations and goal setting for a personalised fitness regime that’s both manageable and sustainable in the long term. Get started today, find out more here: Holistic Fitness Evaluation.