How to Prolong Your Life in Just 10 Minutes a Day

Science shows that some simple daily habits including exercise, healthy eating, maintaining social connections and reducing stress can extend your life. Incorporating these habits into your daily routine can provide long-term health benefits and only take a few minutes a day.

Take the stairs

Regular physical activity is an important part of a healthy lifestyle. There is growing evidence that being inactive can lead to premature death.

Guidelines generally recommend at least 150 minutes of moderate exercise per week, 75 minutes of vigorous exercise, or a combination of both.

But if you don’t have the time, you can still reap some of the health benefits of exercise without spending hours in the gym. Taking short breaks to stand up and move around throughout the day can help, even if it’s just adding a few thousand more stairs.

One study found that just four to six minutes of heart-pumping exercise can reduce the risk of premature death. Another found that short bouts of similarly intense exercise every day can significantly reduce the risk of cancer.

Simple exercises like planks are said to have great benefits for health and longevity.

Activate your muscles by doing planks or wall poses.

Strong muscles are equally important for healthy aging. One study found that a combination of cardio and strength training may be ideal for a long, healthy life. While weight training is a great way to build muscle, it’s not the only option. Exercises like wall sits and planks have been shown to help lower blood pressure, in addition to building strength. These types of movements are also low-impact on the joints.

Snack on healthy carbs

Good nutrition is another important factor in living a healthy life, while you don't need to completely overhaul your diet. Nutritionists recommend adding more whole foods to your diet in the form of fruits, vegetables, whole grains, and carbohydrate-rich legumes.

Whole plant foods are rich in vitamins and minerals as well as fibre, a type of carbohydrate that has been linked to a reduced risk of deadly diseases such as bowel cancer. Some of the world's longest-living people eat plenty of fibre-rich foods such as beans, nuts and vegetables.

Enjoy some coffee, tea and dark chocolate

There is growing evidence that phytonutrients such as polyphenols and antioxidants may have a protective effect against chronic disease. They are found in tea, coffee, and dark chocolate. Coffee contains many compounds that may help prevent heart disease and other diseases. Green tea and black tea are both packed with the same health benefits.

Be with good friends

Lack of social connection can be as detrimental to your long-term health as smoking. Some of the longest-living and most active seniors cite a strong sense of community as a source of energy, motivation, and a sense of youthfulness. One athlete said daily phone calls with friends and family keep her mentally and physically active.

Along with making an effort to maintain good relationships, regular communication is key, health experts say. Taking the time to share your thoughts and listen can help you build and maintain lasting relationships.

Breathing exercises

Stress may be unavoidable, but too much stress can seriously affect your health, worsening your heart health, hampering your immune system, and even making it difficult to maintain other good habits like a nutritious diet and regular exercise.

While it’s impossible to eliminate all sources of stress from your life, you can practice simple techniques that can help you manage them more easily, according to science. Breathing exercises, or taking time to practice inhaling and exhaling, have been shown to be an effective strategy for reducing stress. Just five minutes of breathing exercises a day can help reduce your daily stress and even lower your blood pressure.

According to VnExpress