Although some factors that influence lifespan are beyond our control, such as age, gender, and ethnicity, there are certain lifestyle choices that everyone can make to increase longevity.
A doctor has shared her top tips for “living longer”, highlighting the importance of staying active and avoiding a sedentary lifestyle.
Dr. Jen Caudle (known as @drjencaudle on TikTok) took to the platform with some sage longevity advice.
She said: “Make sure you’re moving. You have to keep moving, that’s what exercise is. Being sedentary is not good for your mind, your body and your longevity.”
“You have to keep moving, that’s exercise”
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Indeed, another doctor warned that maintaining movement can “save your life,” citing the two essential skills to develop now for longevity.
Dr. Dustin Portela said on TikTok: “You need to build hip strength and you need some foot speed.”
He stressed the importance of being able to “put your feet back in front of you” in the event of a fall. One way to do this is to “practice getting off the ground with only one point of support.”
A third doctor named the exercise which is “the best thing for your heart” and “strengthens bones”.
But exercising to live longer doesn’t have to mean spending hours running or at the gym. Walking is hailed not only as an effective weight loss strategy, but also as a longevity booster.
The NHS provides useful information on physical activity guidelines for older people. This includes advice on what counts as light activity, moderate-intensity activity, and vigorous-intensity activity, as well as activities that strengthen muscles.
Exercise goals for over 65s
- Be physically active every day, even if it’s just light movements
- Enjoy activities that improve strength, balance and flexibility at least two days per week
- Do at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity if you’re already active – or a combination of both.
- Limit the time you spend sitting or lying down, breaking up long periods of inactivity with a few movements
The NHS has issued a warning to mature adults: “Speak to a GP first if you have not exercised for a while or if you have any health problems or concerns. Make sure you that your activity and its intensity are adapted to your physical condition.”
In addition to maintaining an active lifestyle as you age, Dr. Caudle advises adopting six other longevity-focused lifestyle habits.
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“Being sedentary is not good for your mind, body and longevity”
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How to live longer
- Enjoy a healthy diet – the Mediterranean diet is considered excellent for longevity
- Keep moving
- Reduce your stress level
- Get a good night’s sleep
- Maintain positive relationships
- Stop smoking – or if you don’t smoke, never start
- Drink alcohol only in moderation
The expert concluded: “These seven tips will not only help you live longer, but also live healthier.”