3 Habits: Extend Your Life

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Are you looking for ways to extend your life? In 2023, master these three science-based healthy habits and you'll reduce stress, improve sleep, boost immunity, reduce inflammation, increase muscle strength and flexibility, and boost brain power and Mood, fighting disease and more - these are the keys to a long and happy life.

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1. Exercise regularly

If there's one thing in life that can help you live a longer, healthier life, it's exercise.

The US Centers for Disease Control and Prevention agrees, and has the data to back it up. The data showed: "People who engaged in approximately 150 minutes of physical activity per week had a 33% lower mortality rate than those who did not exercise."

Let's break it down: If you were up and active for 21.43 minutes per day per week, you cut your risk of dying from any disease by a third. Walking at a moderate pace has been shown to improve cognitive function, control weight, reduce disease risk, and strengthen bones and muscles.
Some of the benefits of exercise are immediate: After completing 30 minutes of physical activity, you'll have less anxiety, lower blood pressure, and greater insulin sensitivity, and you'll sleep better that night.

The benefits increase by completing the recommended 150 to 300 minutes of moderate-intensity exercise per week for adults -- such as brisk walking, dancing, cycling, doubles tennis, and water aerobics.

Proven evidence shows that within a few months, you will notice improvements in your blood pressure, cardiorespiratory fitness, depression, anxiety, type 2 diabetes, and risk of bladder, breast, colon, kidney, lung, and stomach cancers. will decrease. Not to mention that exercise also reduces stress, improves sleep and a stronger sex life.

2. Eat a plant-based diet

If you eat less red and processed meat and more fruits and vegetables, legumes, whole grains and nuts, you can live 13 years longer, according to a study published in 2022.

Studies have found that lifespan is maximized by eating more legumes, including beans, peas and lentils; whole grains and nuts such as walnuts, almonds, pecans and pistachios.

If you need help with recipes and food choices, there are several great plant-based diets you can follow. Not sure which one to choose? Nutrition experts have awarded the Mediterranean diet the gold medal.

Scientific studies have shown that foods from the sunny Mediterranean region can reduce the risk of diabetes, high cholesterol, stroke, dementia, memory loss, depression and breast cancer. The program has also been linked to stronger bones, a healthier heart and microbiome, and a longer lifespan. Oh, and weight loss.

The Mediterranean way of eating is plant-based, so you'll eat lots of fruits, vegetables, grains, nuts and seeds. Use vegetables of all colors to get the widest range of nutrients, phytochemicals, and fiber. Boiled, grilled or garnished with herbs and a little extra virgin olive oil.

You'll eat less red meat, sugar, and saturated fat, and more omega-3-rich fish (twice a week) and olive oil. Think of chicken, beef, and pork as the "seasoning" of a dish, not the main course.

Add whole grains and fruit to each meal, but nuts and seeds as a garnish or as a small snack because they are high in calories and fat.

The real secret to the success of the Mediterranean diet is that it is not a diet at all. It's a lifestyle that places the greatest emphasis on exercising, eating mindfully with friends and family, and socializing over meals.

3. Get quality sleep

You can choose to exercise more or eat healthier, but your body needs sleep. However, its quantity and quality are under your control

Depending on your age, you should be getting between 7 and 10 hours of sleep each night. Research has linked weight loss to high blood pressure, a weakened immune system, weight gain, low libido, mood swings, paranoia, depression, and an increased risk of diabetes, stroke, cardiovascular disease, dementia, and certain cancers.

Not convinced? The risk of dying doubles when you sleep less than the recommended amount each night. In a longitudinal study of 10,308 volunteers, researchers found that those who slept from seven hours a night to five hours or less were nearly twice as likely to die from all causes , especially cardiovascular disease.

Snuggle up with your partner for better sleep. If you don't get enough sleep, your chances of developing a major disease or medical condition skyrocket. This is because during sleep, your body actually repairs and restores itself on a cellular level. You can train your brain (and your willpower) to get more restful sleep.

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It only takes one small step to get started. Then congratulations on that! You are on your way to a happier, healthier life. Remember, you don't have to make all of these changes at once. Pick one thing—exercise, sleep, or diet—and tackle it first. Give yourself some time to develop these habits. At the same time, BP Smartwatch is also an effective health and exercise monitor to help you master your physical condition.