- Regular physical activity
- Healthy eating habits
- Adequate sleep
- Stress management
- Mental and social engagement
Regular Physical Activity
Engaging in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week, can significantly improve longevity.
Healthy Eating Habits
Adopting a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while minimizing processed foods and added sugars can promote overall health and longevity.
Adequate Sleep
Prioritizing 7-9 hours of quality sleep each night can support immune function, cognitive health, and overall well-being, contributing to a longer and healthier life.
Stress Management
Incorporating stress-reducing practices such as mindfulness meditation, deep breathing exercises, or engaging in hobbies can help mitigate the negative impact of chronic stress on longevity.
Mental and Social Engagement
Staying intellectually stimulated through lifelong learning and maintaining strong social connections can support cognitive function and emotional well-being, contributing to a longer and more fulfilling life.