A long life is the wish of each of us, even though it is not in our hands. But medicine gives us hope, and suggests that five minutes a day may be all it takes to add years of healthy life to your life.
There are simple daily habits that can help extend your life and improve your health, says Dr. Ken Fu, a physician specializing in anti-aging and regenerative medicine. He told Business Insider that making simple changes to your routine, such as exercise and sleep, can help improve your health in the short term, and extend your life, without taking a lot of time.
According to Fu, a useful way to make healthy changes is the “habit stacking” technique. Instead of starting a new habit from scratch, you can incorporate it into an existing part of your routine to help it stick.
Possible triggers for a new habit include picking up your phone, grabbing a coffee, or even taking a bathroom break. You can link existing habits to healthy changes, such as a quick exercise session, a moment of deep breathing, etc.
Evidence suggests that meditation is associated with reduced stress and, over time, improved mental and physical health. You can start practicing clearing your mind and focusing on the present moment in less than a minute with “partial meditation.” One method of meditation is a simple exercise to focus on your breath while inhaling for a count of four, holding for a count of seven, and exhaling for a count of eight.
Research suggests that regular exercise may be one of the best anti-aging tools available. Recent studies have found that short periods of physical activity can also work. Allocating a few minutes to move can also help you be more focused and productive at work, as just five minutes will revitalize your energy.
You can take advantage of exercise breaks throughout the day when you want to clear your mind or give yourself a boost. So, try movements like squats, wall sits, or brisk walking.
If you’re having trouble getting enough sleep, focus on timing rather than just spending hours in bed.
Also, it is no secret that sleep is the cornerstone of health. While finding more hours in the day can be difficult, focusing on consistency may improve your sleep even if you can’t necessarily spend extra time in bed. The best thing you can do to schedule your sleep is to make sure you go to sleep and wake up at the same time, even on the weekends, as a recent study found that a regular sleep schedule may be more important than the length of your sleep when it comes to overall health and longevity.
Research suggests that social interaction is an essential part of helping some people live longer, healthier lives. Some studies have found that feeling lonely can be as dangerous to your health as smoking cigarettes.
With a busy schedule, you can just send a quick message to two important people in your life, thanking them for something or telling them how much they mean to you. Finding small moments to connect can raise your levels of oxytocin, a hormone linked to social bonding behavior, while providing antioxidant and anti-inflammatory effects.
In addition, start practicing gratitude to reduce stress and improve your mental health. List three things you’re grateful for. They could be as simple as the smell of your morning coffee, or as important as your family’s health. Over time, small gratitude lists can help you become more aware and appreciative of the world around you.
Research suggests that gratitude not only improves mental health, but can protect your physical health thanks to factors such as lowering blood pressure.
The last habit that Fu recommends is a sense of purpose in life, because it is the key to living longer, as you can start by spending some time every day thinking about what you love. The things you do in your life that make you feel alive cause biochemical changes that extend your life. This can be a really powerful framework for not only adding more years to your life, but more life to your years.
2024-02-17 10:07:00
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