According to a study published in the journal BMJ Evidence-Based Medicine, adopting a healthy lifestyle can add up to five years to one’s lifespan while reducing the impact of life-shortening genetic predispositions by 62%. However, incorporating healthy habits into a busy schedule can often feel daunting. Global fitness coach Joanna Dase, affiliated with Curves, shares eight practical lifestyle changes that can improve longevity and reduce the risk of chronic illnesses. With over three decades of experience in the fitness industry, Dase provides expert insights into creating sustainable, life-enhancing routines.
Taking the hilly route provides dual benefits
Opting for hilly paths instead of flat ones during daily walks increases resistance, boosting cardiovascular health and calorie burn. Additionally, walking downhill engages different muscles and joints, improving balance and reducing injury risks as individuals age.
Developing a consistent sleep routine enhances immune function
Quality sleep regulates the body’s internal clock and strengthens immunity by facilitating cytokine production. Chronic sleep deprivation has been linked to cardiovascular diseases, including heart attacks and strokes. A calming pre-sleep ritual and reduced screen time in the evenings can improve rest quality.
Swapping desserts for healthy starters controls calorie intake
Desserts can contribute significantly to caloric overload, while nutritious starters like soups or salads help manage appetite. This habit reduces the likelihood of overindulging during the main course, promoting balanced eating patterns that support overall well-being.
Limiting screen time supports cognitive health
Excessive digital consumption can impair focus and disrupt sleep due to blue light exposure. Allocating time for a digital detox and engaging in stimulating offline activities, such as reading or puzzles, helps maintain cognitive sharpness and lowers the risk of cognitive decline.
Bodyweight circuits offer accessible fitness routines
Short, equipment-free bodyweight circuits, including exercises like squats and push-ups, enhance balance, coordination, and weight management. Starting with just two to three sessions per week can build strength and stamina over time.
Incorporating protein-rich meals supports muscle health
Proteins boost metabolism due to their high thermic effect and play a critical role in preserving muscle mass, which decreases the risk of falls and fractures with age. Protein-rich breakfasts can also stabilise blood sugar levels, promoting sustained energy throughout the day.
Joining a local club fosters emotional well-being
Social interactions are essential for mental and emotional health, reducing risks linked to isolation, such as heart disease and depression. Whether through fitness groups or volunteer initiatives, community involvement combats loneliness and creates a sense of belonging.
Regular health check-ups facilitate early intervention
Routine screenings can identify health risks like diabetes and hypertension early, allowing for preventive measures. Scheduling regular discussions with healthcare providers ensures personalised advice and proactive health management.
Joanna Dase’s approach demonstrates how small, achievable lifestyle adjustments can significantly enhance both the quality and length of life. By integrating these habits into daily routines, individuals can take proactive steps towards healthier, longer lives.
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