Simple Lifestyle Shifts for Better Health: Sit Less, Work Out Alone, Take a Multivitamin, and Exercise to Protect Your Bones
You may think that achieving better health requires drastic measures like extreme exercise programs or questionable juice cleanses. However, recent research suggests that there are simple lifestyle changes you can make to improve your overall well-being. These changes don’t require expensive personal trainers or complicated diets. In fact, they are quite accessible and easy to incorporate into your daily routine. Let’s take a closer look at these simple shifts and how they can benefit your health.
Sit Less…to reduce your risk of death
For many of us with office jobs, sitting for prolonged periods is unavoidable. However, research has shown that excessive sitting can have detrimental effects on our health. A study published in JAMA Network Open analyzed data from over 481,000 individuals and found that those who spent most of their time sitting at work had a 16% higher chance of dying from any cause and a 34% greater risk of dying from cardiovascular disease. These risks remained significant even after accounting for other factors such as age, gender, education, smoking, drinking, and body weight.
To combat the negative effects of sitting, researchers recommend adding just 15 to 30 minutes of physical activity to your daily routine. This can help reduce the increased risk of death associated with prolonged sitting. Additionally, breaking up the time spent sitting at work can also be beneficial. Taking short walks outside or around the office while on a call, or pacing the office once an hour, can help you incorporate more movement into your day. If possible, using a standing desk or treadmill desk can also help you avoid excessive sitting while working.
Work Out Without Your Spouse…to achieve better results
While exercising with your spouse may seem like a great way to bond and stay motivated, a surprising study suggests that there may be drawbacks to this approach, especially for older adults. The study followed 240 married adults aged 54 to 72 and found that couples who exercised together had lower step counts compared to individuals who exercised alone. The research suggests that maintaining the dynamics of long-standing relationships may be more beneficial for older adults when it comes to exercise. So, if you’re looking to try a new exercise routine like Pilates, consider doing it solo to maximize your results.
Take a Multivitamin…to improve your memory
Remembering to take your daily multivitamin can be challenging, but it turns out that this simple habit can have a significant impact on your memory. The COcoa Supplement and Multivitamin Outcomes Study (COSMOS), which involved 5,000 individuals, confirmed previous findings that taking a multivitamin can help protect your brain from age-related memory loss. According to the study, taking a multivitamin can delay brain aging by approximately two years. So, don’t forget to include this small but powerful addition to your daily routine.
Exercise…to protect your bones
As we age, bone loss becomes a common concern. However, research from the University of Jyväskylä in Finland suggests that daily medium- to high-intensity physical activities can help combat this issue. The study focused on physically inactive adults between the ages of 70 and 85 and put them through a year-long exercise program. The results showed that even short bursts of activity, such as brisk walking or jumping, had a positive impact on bone health.
The key takeaway from this research is that being active is crucial for maintaining strong and healthy bones. Incorporating high-intensity activities into your everyday life, even in small bouts like brisk walks and stair climbing, can make a significant difference. If jumping is not feasible for you, you can achieve similar impacts by raising up on your tiptoes and then dropping down onto your heels.
In conclusion, improving your health doesn’t always require extreme measures. By making simple lifestyle shifts like sitting less, working out alone, taking a multivitamin, and exercising to protect your bones, you can enhance your overall well-being. These changes are accessible to everyone and can be easily incorporated into your daily routine. So, why not start implementing them today and experience the positive impact on your health?
