Like it or not, people are living longer nowadays. It used to be shocking to hear of someone turning 100. Now, it’s a fairly reasonable goal for millions of people, based on advances in health, education, and fighting disease. And it will become more and more common in the near future, experts say.
So, how can you add to your longevity? Here are some tips and insights from experts and a few who have lived a century.
Exercise
If you exercise regularly, you’re less likely to suffer from heart disease, weight issues, diabetes, stroke, heart attack, falls, and dementia.
Be sure to include resistance training to fight muscle loss and to keep your bones strong. We’re here to show you how to workout safely and effectively – and have fun while you’re doing it! That can mean at the fitness center, at home via virtual training, or outdoors. We specialize in helping mature people – we know what works and how to modify exercises to fit every individual’s physical needs and challenges.
Cardio is important, too, of course. If you’re not a runner, at least do something for 20 minutes a day that gets your heart rate up. Walk instead of drive. Take the stairs when you can.
Rest and relax
Getting enough sleep is crucial to health. So is taking it easy, avoiding stress, and practicing some form of spirituality.
We can guide you through such balance-enhancing movements as yoga, Pilates, tai chi, and more, which also help manage stress and bring peace of mind.
And you’ll never sleep better than when you’ve properly worked out!
Eat right
That means more than limiting calories. Talk to your doctor to make sure you’re getting enough vegetables and fruit, good protein, almonds, whole grains, green tea, the “good” kinds of fat, and plenty of water.
Follow the examples of people in the world’s so-called “Blue Zones,” where researchers have found the greatest concentration of centenarians.
- Stop eating when you’re 80 percent full
- Eat your smallest meal at the end of the day
- Eat mostly plants – meat only rarely and in small portions
Don’t eat wrong
Overly processed food, too much red meat, soda (even diet), and added sugar lead to countless health issues, including inflammation, high blood pressure, diabetes, and early death.
Be open to new things
If you’re game to try new experiences, meet new people, and learn to use new technology, you’re showing the kind of curiosity that leads to longer, happier lives. “Stuck in the mud” means just that: stuck. Fight it every day.
Stay social and active
New friends, old friends, family members near and far … all these keep our brains and spirits charged. And an active social life leads to an active physical life, too. (Netflix does not count!)
Duh
Don’t smoke. Seriously. And if you do, then stop. Also, if you drink, limit it to one a day for women and two for men.
More centenarians are alive now than ever before. The UN says there will be 3.2 million by 2050. The US has the most, with about 80,000.
Most American centenarians are women, live with other people, and reside in cities.
Why not do everything you can to enjoy all the time you have? Call us today, and we’ll get you moving.
Sources: American Society on Aging, CDC, Prevention, Health.com, US News & World Report
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.