Here are the 5 daily activities that according to researchers are best for your health and help us live longer
Daniel Particelli
October 28 – 10.49am – MILAN
One of the objectives of human beings has always been to live as long as possible and in recent decades, study after study, the so-called “secrets of longevity” have been confirmed by science: having a mind capable of adapting even to difficult situations, having a more flexible body or doing physical exercise among the main ones. If it is true that, aiming for longevity, there are many aspects and factors that we cannot control, it is equally true that there are some daily activities that can help us live longer. Here’s what science says and what are the 5 daily activities that according to researchers are best for your health.
Do physical activity every day
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It is not a surprise at all and the studies that confirm the many benefits of physical activity for the body and mind are countless, to the point of being able to speak of scientific certainty. Keeping active every day is essential for maintain a strong and healthy metabolismimprove the cardiovascular system and cultivate one’s psychophysical well-being more generally.
Numerous studies have confirmed that the secret lies in consistency: long and intense daily training is not necessary, but to reduce the risk of mortality Even just 22 minutes of training a day is enoughcarried out all at once or divided over the course of the day. A study conducted in Norway concluded that people who exercise less than 22 minutes a day – and sit for more than 12 hours – have a 38% higher risk of death compared to those who do not sit for more than 8 hours and do regular physical activity.
Vary your training exercises
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If there are no longer any doubts about the benefits of daily physical activity, experts maintain that the secret lies in variation of exercises and workouts. This is also supported by the World Health Organization, according to which people who carry out a range of physical activities, including balance and resistance exercises, can reduce fall rates by up to 28% and this is of vital importance if we consider that falls are one of the main causes of death among the elderly.
The main objective is strengthen different muscle groupsthus promoting general well-being, and alternating aerobic and strength training, reviewing the type of exercises as age progresses and also including balance exercises after the age of 50.
Have a good network of social contacts
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The COVID-19 pandemic has powerfully shown us: having a strong social network, made up of family and friends, is essential for our physical and mental well-being. This is because social relationships they help manage stress and maintain emotional balanceas well as stimulate the mind and contribute to the maintenance of cognitive abilities, as well as providing a sense of belonging and purpose in life. Not to mention when, in case of health problems, Having strong social support can prove crucial.
In 2021, the results of research conducted in Italy before and during the COVID-19 pandemic confirmed that to age healthily it is also necessary to be included in territorial networks and have associative reference pointsconfirming what research had already supported Brigham Young Universityaccording to which “a broader social network” can reduce the risk of premature death by 50%.
A healthy and balanced diet
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Like physical activity, one of the secrets of longevity lies indiet. What makes the difference in the long term is a healthy and balanced diet. It is necessary to choose the right quantity and quality of carbohydrates, preferably complex, from whole grains and vegetables, proteins mainly of plant origin such as legumesbut also two-three portions of fish a week and healthy fats, of plant origin, such as EVO oil and nuts.
A series of studies in recent years have confirmed the many benefits of intermittent fasting, which can be adapted to your taste on the advice of a professional. Fasting every day for about 12 hours, from the end of dinner to breakfast, can also help us synchronize with the circadian night-day rhythm and thus allow our organism to set in motion a whole series of defense and repair mechanisms called “hormesis”.
Adopt a multidimensional approach
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Experts maintain that it is necessary, from a young age, embrace a healthy lifestyle which includes daily physical activity, a varied and healthy diet and a daily commitment to controlling and reducing stress. The sooner we start, the sooner these good habits become an integral part of our lifestyle.
Here are the 5 daily activities that according to researchers are best for your health and help us live longer
By: Daniel Particelli | October 28 – 10:49 AM – MILAN
So, let’s talk about the holy grail of living longer—no, not the latest fad diet or that celebrity-endorsed cream that claims to erase decades off your face, but actual science-backed activities! Turns out, researchers have finally cracked the code on longevity. Well, I guess after countless studies, if they hadn’t, they’d be pretty bad at their jobs! What is it then? Let’s dive into the top five daily activities that, according to these ‘longevity experts,’ can help you stick around a bit longer than your average couch potato. Not that there’s anything wrong with potatoes—but you probably don’t want to be a mashed one!
Do physical activity every day
Here’s a shocker—exercise is good for you! Shocker, I know! But wait, before you dive into a marathon training program, let’s chill for a moment. It turns out, you only need to sweat it out for about 22 minutes a day to keep the Grim Reaper at bay. Yes, just a little daily moving and grooving can drastically improve your health. I mean, isn’t that refreshing? You can even break it into bite-sized chunks; that’s right, folks, 22 minutes—less time than it takes to scroll through your social media feed! If you’re sitting on your derrière for 12 hours a day and getting less than 22 minutes of exercise, you might have a 38% higher risk of death. And unless you have a particularly exciting video game, that’s something to think about!
Vary your training exercises
Now that we’ve established daily movement is essential, it’s equally important to mix things up! Who knew being active could be so much like dating? You can’t just stick to one type and expect everything to work out! Variety will not only keep boredom at bay but also target different muscle groups. The World Health Organization encourages us all to hoist some weights, practice balance, and maybe even try that yoga class you’ve been meaning to attend since 2018. Not only will you look good doing it, but you’ll probably reduce your risk of falling over when that cute yoga instructor walks by—because you don’t want to face-plant right there and then, do you?
Have a good network of social contacts
Ah, friends—the family we actually choose! Social connections are not just for the introduction to awkward family dinners; they play a vital role in our longevity too. Who would have thought that the annoying friend who insists on sending you cat memes could actually contribute to your lifespan? Studies have shown that maintaining a solid social network can cut your risk of premature death by a whopping 50%! That’s right—your social gatherings aren’t just an excuse for free food; they’re also a life extension plan! So, maintain those connections, share a few laughs, and when in doubt, just remember: if they can tolerate your jokes, they’re worth keeping around!
A healthy and balanced diet
Let’s chat about food because who doesn’t love food? The key here is balance. “Eat your greens,” they say, and trust me, they’re onto something! Get your carbs from whole grains and sprinkle in legumes like you’re a culinary Picasso. But for heaven’s sake, don’t forget about the fish—just imagine telling your grandkids, “You know, I reached the ripe age of… whatever age it is, and I didn’t eat fish!” They’ll be unimpressed. And don’t get me started on healthy fats; those are a must. Olive oil, nuts—trust me, your future self will thank you while you’re lounging in a retirement home, showing off those glorious genes that didn’t fall apart because you indulged in some balsamic dressing rather than ranch!
Adopt a multidimensional approach
Last but certainly not least, embrace a multidimensional lifestyle! Think of it as your personal health buffet—physical activity, a killer diet, and stress management. Get started now! Don’t be the person who says, “I’ll start tomorrow,” because we all know tomorrow eventually becomes next week, or next year… or just never. So start embracing these good habits today. They’ll become second nature faster than staying up all night binge-watching your favorite show!
So there you have it! If you want to live longer and enjoy the ride with a bit more gleeful laughter (and let’s face it, maybe even more cat memes), stick to these five activities and pester your friends about them. Now get out there, mix it up, and start living like you’re on a reality show with one goal in mind: surviving!
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**Interview With Longevity Expert: Dr. Maria Rossi**
**Editor:** Welcome, Dr. Rossi! Thank you for joining us today to discuss the recent findings on daily activities that contribute to longevity. Let’s dive right in—what are the top five activities that researchers have identified as the most beneficial for our health?
**Dr. Rossi:** Thank you for having me! The five daily activities that have been scientifically supported for promoting longevity include: 1) engaging in daily physical activity, 2) varying your training exercises, 3) maintaining a good network of social contacts, 4) following a healthy and balanced diet, and 5) adopting a multidimensional approach to health. Each of these can significantly contribute to both our physical and mental well-being.
**Editor:** That’s fascinating! Let’s talk about daily physical activity first. How much exercise do we really need?
**Dr. Rossi:** Surprisingly, just 22 minutes of physical activity a day can have profound effects on health. It doesn’t need to be extremely intense; the key is consistency. Whether it’s brisk walking, cycling, or any activity you enjoy, just moving regularly can vastly reduce your risk of mortality compared to prolonged sedentary behavior.
**Editor:** So, it sounds like every little bit helps! Now, what about varying our workouts? Why is that important?
**Dr. Rossi:** Variety is crucial in keeping the body engaged and avoiding plateaus in fitness. Mixing aerobic exercises with strength training and even balance practices helps strengthen different muscle groups and can reduce the risk of falls, which is especially vital as we age. The World Health Organization even supports this approach in community health strategies.
**Editor:** Speaking of aging, let’s discuss social connections. How do relationships influence our longevity?
**Dr. Rossi:** Strong social networks are essential for our mental health and overall well-being. They can help manage stress, provide emotional support, and foster a sense of belonging. Research has shown that individuals with solid social relationships have a 50% reduced risk of premature death. It’s not just about the quantity of friends but the quality of those relationships that matters.
**Editor:** A supportive network can truly make a difference! Now, on to diet—what should we be focusing on to improve our eating habits?
**Dr. Rossi:** A balanced diet rich in whole grains, vegetables, plant-based proteins, and healthy fats is necessary. Intermittent fasting can also be beneficial, promoting our body’s natural defense mechanisms. It’s not just about eating less but eating well and mindfully.
**Editor:** you mentioned a multidimensional approach to health. Can you elaborate on what that entails?
**Dr. Rossi:** Certainly! This approach emphasizes the importance of integrating physical activity, healthy eating, stress management, and social interaction into our daily lives. Starting these habits early and maintaining them consistently can create a strong foundation for a long and healthy life.
**Editor:** Thank you, Dr. Rossi, for these invaluable insights! It’s clear that small daily choices can lead to significant health benefits over time. Any final thoughts for our readers?
**Dr. Rossi:** Just remember, it’s never too late to start making positive changes. Focus on what you can control in your daily routine, and enjoy the process of striving for a longer, healthier life!
**Editor:** Thank you once again for your time and expertise! It was enlightening to learn about these simple yet impactful habits.
Doubt about it. Now, let’s shift gears to nutrition. What kind of dietary habits contribute to longevity?
**Dr. Rossi:** A healthy and balanced diet is fundamental for longevity. Focusing on whole foods, such as complex carbohydrates from whole grains and plenty of fruits and vegetables, is key. Plant-based proteins, like legumes, should be prioritized, along with moderate intake of fish and healthy fats like olive oil and nuts. Additionally, adopting practices like intermittent fasting can help regulate our body’s metabolic rhythms and enhance overall health.
**Editor:** That makes sense! Lastly, you mentioned a multidimensional approach to health. Could you elaborate on what that entails?
**Dr. Rossi:** Absolutely! A multidimensional approach involves integrating various aspects of wellness into your daily life. This means not only prioritizing physical activity and nutrition but also actively managing stress through mindfulness practices, adequate sleep, and social interaction. It’s about building a well-rounded lifestyle where each component supports the others, ultimately leading to a healthier and longer life.
**Editor:** Thank you, Dr. Rossi! Your insights are invaluable, and I believe our readers will find them incredibly useful in their quest for longevity. Any final thoughts?
**Dr. Rossi:** Just remember, small daily changes can lead to significant improvements in health. It’s about consistency and making choices that align with your long-term well-being. Start with what feels manageable and gradually incorporate more positive habits into your life for the best results. Thank you for having me!
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This engaging dialogue emphasizes the importance of daily activities that contribute to a longer, healthier life while making the topic accessible and relatable to readers.
