15 Lifestyle Habits to Stay Younger For Longer (Updated)

Eat well, move more, relax and be motivated. Plus: Walking Group July Challenge.

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This newsletter was originally published in February 2024. I’ve updated it and added a podcast, now I’m sending it again so all new subscribers can read it.

                                        The Secret of Living Well and Long
                                  Eat Half, Walk Double, Laugh Triple and
                                                   Love Without Measure
                                                        A Tibetan Proverb

The above proverb is more than a wise old quote. Scientific research tells us that eating less, moving more, having a positive mindset, and being happy are the best ways to ensure a healthy lifespan, leading to longevity. I’ve been following, and influenced by, scientific research into how to live a healthy lifestyle for over thirty years. Now, in my seventies, I’m still adhering to what I’ve learned and I’m fit, healthy, and living a full life.

I was recently asked on Quora to put into fifteen sentences how I look after my health. This could be seen as a writing challenge as well as tips from my health and well-being regime. It was difficult not to go into detail but to outline the basic concept for each sentence. Here is what I would advise, based on my own regime.

15 Lifestyle Habits to Stay Younger for Longer

1. Scientific research has informed us that what we put into our bodies is important for longevity, so eat a healthy plant-based diet with no ultra-processed foods as they contain unhealthy additives and preservatives.

2. Keep your weight down and don’t let your waist grow large as fat around the middle is bad for your internal organs and can lead to disease if they can’t function properly.

3. I supplement my diet with vitamins and minerals that may be lacking in my now pescatarian diet, and advice from a medical practitioner or dietician would help you to find which supplements you need.

4. Don’t sit for long periods but get up, stretch and move every so often as being immobile for too long is detrimental to your health.

5. Various methods of exercise are important to do as much as possible so I walk every day to build at least a 4,000 step count, and I do yoga, weights, qigong, and squats weekly.

6. Meditation is good for your mental health and I try and meditate several times a week.

7. Daily breathing exercises help lower your blood pressure and reduce your stress levels; I include one most days.

8. A skincare routine is important and I have one for morning and evening, and always use sunscreen lotion when out and about.

9. Teeth, ears and eyes deteriorate so regular check-ups and necessary treatment are essential; I make sure to keep up to date with this.

10. I don’t indulge in alcohol very often, keeping it to a minimum as alcohol in excess is not good for you; it’s a common cause of certain cancers.

11. Quality sleep is important and I try to get a good sleep every night, aided by ear-plugs and a white noise machine when neighbour noise encroaches on my peace.

12. Having a purpose in life is good for you in your older years, it gets you out of bed in the morning; being creative with writing and painting is my purpose.

13. Learning new skills as you get older is good for the brain; I’m learning how to speak Italian and enjoying the brief daily lessons.

14. Having a routine ensures you get everything done and gives you structure to your day, but doing new things is also good for the brain; try to do new things often or do longstanding tasks from a different perspective.

15. Connecting with others is vital to good mental health and I meet up regularly with friends and family.

Taking responsibility for your health and well-being as you age rather than going into a natural decline, bestows great benefits on your body and mind; it prevents you from feeling like or being seen as, a victim, which is often the fate of older people. No one can view you as a victim if you are in control.

There is a road sign warning motorists that ‘elderly people’ are in the vicinity. I’ve seen newspaper reports referring to people as elderly when they are in their sixties. Is this what those reporters think a sixty-something-year-old looks like?

Photo by K. Mitch Hodge on Unsplash

If we all take responsibility for our health, with the help of our medical advisor, the stereotype would have to change.

Walking Group July Challenge

On Tuesday July 1st, the 2nd challenge of the step counting walking group will be the Heel Drop. It’s a tai chi exercise and good for bone strengthening. The impact of the heels dropping onto the ground impacts the bones, stimulating bone formation and increasing bone density.

Here’s a YouTube video demonstrating how it’s done. I’ve seen better ones on Instagram but I can’t work out how to get them on here. This is brief but shows you what to do.

If you’re new to this exercise and are unsure of your balance, you could start by just doing the heel drops, holding onto a chairback. Then when you’re more confident, slowly start raising your arms until you are able, eventually, to do the exercise with more energy. Just do it at your own pace.

So the second challenge is 20 heel drops per day. This is as well as the first challenge, which is a minimum of 4,000 step counts.

(I am not a medical practitioner and strongly recommend that anyone who makes a major change in their lifestyle regarding health, especially if they have an underlying health condition, should seek advice to do so from a suitably qualified person).

Discussion

Can you add to this list of 15 lifestyle habits, perhaps with something you do to maintain your health?

Is there anything on the list you’re struggling with?

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