Longevity is on everyone’s lips, with research papers continuously spotlighting superfoods and exercises for adding some years to your lifespan.
While people often assume that you have to make huge lifestyle changes to reach high age, an expert has shared that “this isn’t the case”.
David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics, shared with Express.co.uk five lifestyle tweaks that “are simple yet effective”.
1. Keep Your Brain Active
Wiener explained that one of the “best ways” to keep your cognitive ability sharp and increase life expectancy is by keeping your brain active.
He said: “By challenging your brain with mental exercises, it is believed you could maintain individual brain cells and stimulate communication between them to help them work more effectively.
“While most people’s jobs keep them mentally active and alert, learning a new hobby or skill, volunteering or mentoring are additional ways to keep your mind sharp, more specifically learning a language has shown to be greatly beneficial too.”
2. Go Outside
From taking a walk to gardening, spending time outdoors could top up your vitamin D levels, which is essential for your bone health, as well as risk of heart disease and diabetes.
Wiener said: “Not only will spending time outside improve vitamin D levels, but it can also have a positive effect on your sleep.
“This is because sunlight also regulates another hormone in the body called melatonin that controls your sleep cycle.”
3. Prioritise Sleep
The expert warned that research shows that consistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke.
He added: “Prioritising sleep and doing your best to ensure you get at least seven to eight hours each night can pay dividends when it comes to increasing your lifespan.
“To ensure you get a good night’s sleep, try creating a sleep schedule, going to bed at the same time each night and waking up at the same time each day. Also make sure you switch off any electronics at least an hour before bed as the blue light emitted from some devices can stimulate the brain and keep you awake.”
4. Slow Down
Stress triggers the release of a hormone called cortisol, which can increase blood pressure and cause storage of abdominal fat at high levels. Worryingly, both of these factors can lead to an increased risk of heart disease and shorten your life, Wiener warned.
He said: “Both stress and anxiety are at an all-time high, so it’s important to make significant lifestyle changes which can help you to manage your stress levels and in the long-term reduce the amount of stress you’re under.
“To combat the effects of stress, try slowing down and being fully present in your life rather than worrying about your future. This can really help you to enjoy life, rather than just live it.”
5. Exercise in the AM
While exercise in general can lead to healthier life, research shows that morning exercise can be linked to burning more calories and excess fat than any other exercise.
Wiener said: “This is supported by the fact that fat oxidation naturally occurs in the morning anyway, due to you not having the first meal of the day. Fat oxidation is a massive factor in helping you lose weight, lead a healthier lifestyle, and lessening the risk of diabetes.”
If you’re new to exercise and don’t know where to start, the expert suggested that fitness apps like Freeletics could help guide you through workouts which are tailored to your goals.
