5 things that scientists believe are the easiest ways to increase lifespan

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Living a long, healthy life is a goal many of us share.

While there’s no magic formula for longevity, there are certain habits that can make a huge difference.

The good news? These changes are simple, practical, and easy to adopt. Here are 5 habits that can help us live a longer and healthier life.

1. Stay active—Don’t sit idle

Modern lifestyles mostly involve long hours of sitting, whether it’s at work, in front of a screen, or during commutes. Studies have shown that being sedentary for extended periods can increase the risk of chronic illnesses like heart disease, diabetes, and even early death.

The easiest fix? Keep moving throughout the day. Take short walks, stretch, or even do light household chores. It’s not about running marathons—just avoiding prolonged sitting can greatly affect your overall health.

You don’t need a fancy gym membership or an intense workout plan to improve your lifespan. Research shows that even moderate physical activity, such as brisk walking, dancing, or yoga, can help reduce the risk of diseases and keep your body strong as you age.

According to the US CDC, engaging in at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases.

Find an activity you enjoy so it feels less like a chore and more like a fun part of your day. Aim for at least 150 minutes of moderate exercise a week, and watch how it boosts your energy, mood, and longevity.

3. Follow a diet that works for you

Eating well doesn’t mean depriving yourself. It is believed that a balanced diet tailored to your needs is key. Focus on whole, nutrient-rich foods like fruits, vegetables, lean proteins, and healthy fats.

Diets like the Mediterranean diet, rich in olive oil, nuts, and fresh produce, are often linked to longer lives. But the trick is to find what works for your body and preferences. The key is moderation—nourishing your body without feeling restricted.

Adopting regular, healthy habits such as eating a nutritious breakfast, exercising and practising mindful meditation can help calm feelings of anxiety in the morning and prepare you to deal with anxiety-inducing situations throughout the day.

4. Adopt one healthy habit at a time

Making big lifestyle changes can feel overwhelming. Instead, focus on small, manageable steps. Try adopting one healthy habit each month, such as drinking more water, reducing sugar intake, or improving your sleep routine.

Over time, these small changes add up, creating a healthier lifestyle that feels natural. Consistent, gradual improvements are much more effective than trying to overhaul everything at once.

5. Maintain a healthy weight

Carrying extra weight can lead to health issues like heart disease, diabetes, and joint problems, all of which can reduce lifespan. Studies suggest that maintaining a healthy weight is one of the most effective ways to live longer.

Focus on sustainable weight loss methods rather than crash diets. Combine balanced eating with regular movement, and you’ll feel better and significantly reduce the risk of chronic diseases.