Longevity – 10 Tips to Live Longer
Living a long, fulfilling life is a goal many of us strive for, but it’s not just about adding years to our life; it’s about adding life to our years. This is where the concepts of life span and health span come in. Life span refers to the total number of years a person lives, whereas health span is the period of life spent in good health, free from serious diseases and limitations. Extending health span is just as important as extending life span, as it ensures that those added years are filled with vitality and well-being.
10 Practical Tips to Increase Your Health Span AND Life Span
1 – Muscle is Medicine
Muscle is your longevity tissue so it’s critical to focus on building and preserving muscle. Lifting heavy 2-3x/week will maintain strength, muscle, bone, functional capacity, balance and posture, which are all critical for overall health.
2 – Huffing & Puffing
Regular cardiovascular exercise strengthens your heart health and respiratory system, which contributes to a longer, healthier life.
3 – Prioritize Balanced Nutrition
A diet rich in vegetables, fruits, lean proteins, and healthy fats helps reduce inflammation, supports cellular health, and protects against chronic diseases like diabetes and heart disease.
4 – Maintain Relationships & Connections
Staying socially active is associated with lower risks of dementia and depression. Having supportive friendships and family relationships can reduce stress and promote emotional well-being.
5 – Get Quality Sleep
Sleep is when your body repairs and recovers. Aim for 7-9 hours of sleep each night to improve cognitive function, mood, and overall health.
6 – Practice Stress Management
Chronic stress can accelerate aging. Techniques such as meditation, yoga, or breathing exercises can reduce stress, helping you maintain mental and physical health.
7 – Use Your Brain
Engaging in activities that stimulate your brain, like reading, word games, puzzles, or learning a new language, helps maintain cognitive function and may reduce the risk of dementia.
8 – Limit Processed Foods and Sugar
High levels of sugar and processed foods increase inflammation and accelerate aging. Choose whole, minimally processed foods to support longevity.
9 – Avoid Smoking and Limit Alcohol
Smoking and excessive drinking contribute to various age-related diseases. Quitting smoking and drinking in moderation (if at all) can significantly increase both health span and life span.
10 – Spend Time Outdoors
Sunlight exposure boosts vitamin D levels, which is essential for bone health and immune function. Activities in nature can also help reduce stress and improve physical and mental health.
If you would like more details on how to improve longevity, attend a Free workshop on Thursday, November 21st at 6:45pm at NW Personal Training in downtown Vancouver, WA. See Workshop Details Here or call 360.574.7292 to reserve your spot.
Yours in health & fitness,
Sherri McMillan
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.