How to live longer is a question many of us think about as we grow older. We all want to enjoy life for as long as possible, surrounded by friends and family.
How to lengthen your life
With the exceptions of the COVID years, average life expectancy in the U.S. keeps going up. People born in the U.S. today can expect to live to an average age of 77. However, living to 77 is not a given and takes effort on your part. There is the question of how to live longer, but you should also consider how to have a better quality of life as you age. Luckily, there are several lifestyle choices you can make that will benefit you now and in the long run!
Lifestyle choices to live longer
CNN Health says there are 8 habits that can add up to a longer, healthier life. Exercising, sleeping well, having positive relationships, eating healthily, kicking bad habits, and managing stress are all important habits to form.
Benefits of exercise
There is a reason that exercise comes up so often when talking about how to live longer. According to the American Heart Association, exercising routinely offers many different benefits. Exercising lowers your risk of heart disease, stroke, type 2 diabetes, high blood pressure, and dementia and Alzheimer’s. It also can help prevent several types of cancer and some complications of pregnancy.
Exercise leads to better sleep, including improvements in insomnia and obstructive sleep apnea. Over time, it can cause improved cognition, including memory, attention, and processing speed.
Exercise helps you maintain a healthy weight and leads to better bone health and balance. It also helps decrease the risk of injury from falls. People who exercise have fewer symptoms of depression and anxiety and have a better quality of life and sense of overall well-being.
Finally, just adding one healthy behavior to your routine decreases your risk of death from any cause by 46 percent!
How much exercise per week?
The American Heart Association recommends getting at least 2.5 hours of moderate-intensity exercise per week. These 2.5 hours should be spread throughout the week. Alternatively, you could do 75 minutes of vigorous aerobic exercise instead. Examples of moderate-intensity exercise include brisk walking (at least 2.5 miles per hour), water aerobics, and biking slower than 10 miles per hour. Examples of vigorous aerobic activities include hiking uphill or with a heavy backpack, running, swimming laps, cycling 10 miles per hour or faster, and jumping rope. Adding two days of moderate- to high-intensity muscle-strengthening activity is also recommended by the American Heart Association. For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.
How much exercise is healthy for a longer life?
Though exercising does have its benefits and is important when thinking of how to live longer, there are limits. It is entirely possible to exercise too much and develop what is called ‘overtraining syndrome.’ Doctors suggest that 90 minutes of exercise per day is when the risk for developing overtraining syndrome arises. Some symptoms of exercising too much:
- an elevated resting heartrate
- not sleeping well
- moodiness
- a nagging injury
Overtraining can also lead to decreased athletic performance which is a sign you need to rest.
How much sleep do I need?
When considering how to live longer, sleep is definitely an important factor. CNN Health states that a good night’s sleep is defined as 7 to 9 hours a night with no insomnia. Getting a good night’s sleep decreases the risk of premature death by 18 percent!
Healthy sleep habits
There are steps that you can take to make sure you get a good night’s sleep:
The National Institute of Health suggests going to bed and waking up at the same time every day. On weekends and days off, try to keep the same sleep schedule. If you want to stay up or sleep in, try to limit the difference to no more than an hour.
Exercising intensely or using a computer, phone, or TV in the hour before bed can keep you awake. Instead, use the hour before you plan to sleep for quiet time, like taking a hot bath.
Avoid heavy or large meals and alcoholic beverages before bed.
Avoiding stimulants such as caffeine and nicotine is also a healthy sleep habit. Caffeine can stay in the body for up to 8 hours, so even a late afternoon coffee can affect sleep.
Keeping your room dim, cool, and quiet is better for sleeping, but a dim light is fine, if needed.
Finally, try to spend time outside every day and exercise when possible (just not before bed)!
Managing chronic conditions
If you have chronic conditions such as high blood pressure or diabetes, it is important to manage them well. Life expectancy decreases with each chronic condition, so the best practice is prevention! Following these tips for how to live longer can help manage your current chronic conditions and decrease the likelihood of developing any more!
Healthy relationships
Surrounding yourself with positive, social relationships is a must when considering how to live longer. A recent study showed that those who experience social isolation are 32 percent more likely to die early. If possible, try to combine being social with some healthy habits. Joining an exercise group is one example of how to do this.
Healthy eating
Eating healthily is one of the most important habits to form to live longer. Having a plant-based diet can increase your lifespan by 21 percent! However, eating a plant-based diet doesn’t mean you have to give up meat.
Studies have found that those who live the longest follow the Mediterranean diet. This diet is rich in fresh fruits and vegetables, tree nuts with healthy oils, fish, and whole-grain carbs. It also aims to lessen the amount of red meats that the follower consumes. It uses olive oil for cooking, which is a healthier option than vegetable oil.
Positive attitude
Multiple studies have shown those with an optimistic outlook live longer, healthier lives. Optimism decreases your risk of heart disease, stroke, and decreased lung capacity and function. It’s also associated with a decreased risk of an early death from cancer or infection.
So, what are the best ways to stay positive? Harvard Health has a few suggestions. Practicing gratitude meditations, setting aside time to focus on the positive, and setting goals are just a few examples.
Smiling a few minutes each day and having strong social relationships also help you stay happier.
Finally, try to find the silver lining in bad situations.
These may seem silly, but optimistic people have a greater chance of living past the age of 85!
Breaking unhealthy habits
Johns Hopkins Medicine states that giving up smoking is the most important step when planning how to live longer. Smokers have increased rates of cancers and risk of strokes.
Since smoking also affects the coronary arteries and lungs, it makes it difficult to exercise. Exercising is a must when considering how to live longer, so smoking’s got to go!
CNN Health also discourages binge-drinking, which is on the rise in the U.S. Binge-drinking is defined as having four or more drinks per day. Avoiding binge-drinking reduces the risk of death by 22 percent!
Stress reduction for a longer life
According to CNN Health, managing stress reduces the chance of a premature death by 22 percent. Luckily for us, several ways to reduce stress are also factors in how to live longer!
The Mayo Clinic has 12 tips for how to relieve stress:
- exercising
- eating healthy
- avoiding unhealthy habits
- meditating
- laughing more
- connecting with others
- asserting yourself
- sleeping well
- doing yoga
- keeping a journal
- getting musical or creative
- seeking counseling
These activities don’t require a lot of time or thought but can have a big impact on lowering your stress!
What are the life expectancy statistics in South Carolina?
The latest statistics by the National Vital Statistics System (NVSS) show that the life expectancy in South Carolina is lower than average at 74.8 years. Heart disease is the leading cause of death in The Palmetto State and cancer is the second leading cause of death.
In conclusion, learning how to live longer involves taking care of your body, mind, and soul. It’s about making healthier choices, staying active, connecting with others, and finding ways to reduce stress. Start with small changes, and soon, you’ll find that you’re not only living longer but also enjoying a better quality of life.
Contact The Law Offices of David L. Hood for a Free Medical Malpractice Consultation
Sometimes, even when you’re doing everything you can to live longer and healthier, a medical mistake can change your life in a heartbeat. If you or someone you care about has suffered because of medical negligence, please schedule your free consultation by calling The Law Offices of David L. Hood at (843) 491-6025 or filling out our brief online contact form.
We know how difficult it can be to deal with the immediate and long-term effects of a serious malpractice-related injury. At The Law Offices of David L. Hood, we work hard to make things simple for you. After a free case evaluation, if we believe we can help you and your family, Medical Malpractice Attorney David L. Hood, co-counsel, and our team of experts will vigorously pursue your case to get you the best result we can achieve. Let us put our years of experience to work for you!
Other online resources used for this article:
CNN.com
