By: Ben Smart
With the advent of improved scientific and social structures, it’s easier today than ever before to live well. But so often we neglect the healthy choice for the more convenient (and often less healthy) one. Let’s take a look at simple switches you can make to live longer- maybe even to 100.
Do This: Exercise 5x per week
Not That: Avoid exercise because, like, who wants to get all sweaty
Regular exercise has been scientifically studied for its role in increasing lifespan. Here’s a list from heart.org of the benefits of regular exercise:
- Improves blood circulation, which reduces the risk of heart disease
- Keeps weight under control
- Helps in the battle to quit smoking
- Improves blood cholesterol levels
- Prevents and manages high blood pressure
- Prevents bone loss
- Boosts energy level
- Helps manage stress
- Releases tension
- Promotes enthusiasm and optimism
- Counters anxiety and depression
- Helps you fall asleep faster and sleep more soundly
- Improves self-image
- Increases muscle strength, increasing the ability to do other physical activities
- Provides a way to share an activity with family and friends
- Reduces coronary heart disease in women by 30-40 percent
- Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
- Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
- Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors
Do This: Floss daily
Not That: Floss only when you feel like
Picking up the dental floss and cleaning out the gaps between your teeth nightly can add up to 6 years to your life! How can this be? The line of thinking is that flossing reduces harmful bacteria between your teeth, reducing inflammation. And less inflammation means a healthier heart and a reduced risk of stroke. Make it a habit, and reap the benefits. You’ll even get a prettier smile as a side benefit.
Do This: Sleep 7-8 hours a night
Not That: Stay up late every night, because sleep is for the weak!
There’s this belief that when you sleep, you’re missing out on life. This idea isn’t just flawed logic- it’s dangerous to your health. Sleep is reparative, necessary, and can make your waking hours feel better. When you sleep, your brain and body repair cells in preparation for the next day. Aim for 7-9 hours, depending on your age and activity level.