An Easy-To-Follow Checklist For Living Longer

Want to live a longer and healthier life? It’s really quite simple. Following the advice contained in the checklist below will not only help you enjoy a greater number of years – but to also enjoy better health during those additional years.

Checklist for living longer

This checklist is divided into these key areas: Diet, exercise, mental well-being, and habits.

Good habits to practice:

  • Get at least 7-8 hours of sleep per night.
  • Drink 6-8, eight-ounce glasses of water per day.
  • Get regular medical checkups.
  • Take vitamins and supplements.
  • Maintain a healthy weight.

Bad habits to stop:

  • Drinking alcohol to excess.
  • Drinking excessive amounts of high-fructose corn syrup sweetened beverages, such as sodas.
  • Eating too many processed and “artificial foods.”
  • Consuming too much salt and sugar.

Dietary:

Eat more fish: Especially oily fish that contain omega-3 fatty acids such as salmon, mackerel, herring, tuna or sardines.

Get more protein from plants: Eat more plant sources which contain protein such as green leafy vegetables, beans, legumes, nuts and seeds.

Eat more nuts: Walnuts are extremely beneficial, as well as pistachios.

Eat more spices and peppers: Health benefits can be found from cinnamon, turmeric, and a variety of hot peppers.

Eat more fruits and vegetables: No more to say about it – just do it!

Drink coffee: To help fight against type-2 diabetes, lower the risk of heart disease and dementia. It also raises the metabolism and can help with weight loss.

Exercise:

Engage in 150 minutes of aerobic exercise each week.

Engage in 40-60 minutes of strength training or resistance exercises per week, either using weights, resistance bands or your body weight as resistance.

Stretch: Flexibility is essential to a variety of things such as: Keeping your muscles loose a member, maintaining the full range of motion in all your joints, as well as, to keep your joints lubricated.

Other activities:

  • Take a daily walk.
  • Limit the number of hours you spend sitting.
  • Find ways to be more active and keep moving.

Mental Well-being

  • Maintain friendships.
  • Work on de-stressing.
  • Engage in activities that stimulate your brain.
  • Find a purpose.
  • Spend time assisting others or volunteering.
  • Get some sun.
  • Work on “staying young at heart.”