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.”
