Your longevity is impacted by various lifestyle and genetic factors, but some habits can increase your chances of living longer.
Speaking exclusively to GB News, a doctor outlined the physical changes that can add years to your life.
Dr Karl Knopf, who focuses on the health and fitness of older adults, said improving your cardio is one of the best ways to increase longevity.
He explained: “Cardiovascular health is a cornerstone of longevity, reducing the risk of heart disease, stroke, and other chronic conditions.
Cardio is one of the best things for boosting longevity, according to a doctor
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“Incorporate moderate aerobic exercises like brisk walking, cycling, swimming, or jogging into your routine.
“Aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week.”
Strength training is another important type of exercise that can improve your health, bone density and boost your metabolism.
The expert added: “Muscle strength plays a key role in maintaining overall physical health, supporting bone density, improving mobility and preventing injuries.
“Stronger muscles also contribute to a better metabolism, which becomes increasingly important as we age.
“Engage in strength-training exercises like resistance bands, weightlifting, or bodyweight exercises (e.g. squats, lunges, and push-ups).
“Do this at least two to three times per week. Consistency is more important than intensity, especially for beginners.”
Another physical factor that makes ageing easier is to improve your balance. Start doing this as early as possible to help in later life.
Dr Knopf continued: “Good balance reduces the risk of falls, which are a major cause of injury, hospitalisation, and reduced quality of life in older adults.
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Strength training has lots of benefits as you age
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“Incorporate activities like yoga, tai chi, or balance-specific exercises (e.g., standing on one leg or walking heel-to-toe) into your routine to enhance coordination and stability.”
As well as improving your physical health, sleeping well, getting the proper nutrition and staying social will also contribute to longevity. The doctor stressed the importance of staying consistent to get the best results.
He said: “Longevity isn’t about occasional actions but rather a consistent, mindful approach to life. Small, healthy choices made daily add up over time to create significant positive impacts on your health.
“Adopt habits today that support your long-term well-being. Start with one or two changes, like a daily 10-minute walk or reducing sugary drinks, and build from there.
“By implementing these practices into daily life, individuals can significantly boost their chances of living a longer, healthier, and more fulfilling life.”
