Many aspire to a long life, yet health experts emphasize that the essence of longevity is not merely living a long time, but more importantly, maintaining health and quality of life into old age.
Preventive medicine physician Clare Nieland has shared five daily habits that can help slow the aging process, noting that starting these practices early yields greater benefits.
Sit on the floor more often
Modern sedentary lifestyles often lead to a decline in muscle strength and balance. Doctor Nieland states that regularly sitting on the floor and then standing up helps to strengthen leg muscles, improve hip flexibility, enhance balance, and boost coordination - all functions that naturally deteriorate with age.
She suggests that while watching television, playing with children, or performing stretching exercises, you can try sitting on the floor and practicing standing up without using your hands for support. This helps maintain mobility and reduces the risk of falls.
Prioritize good oral health
Studies indicate that chronic gum inflammation can be closely linked to cardiovascular disease, type two diabetes, and cognitive decline. Beyond daily brushing, you should use dental floss or interdental brushes to clean between teeth, alongside regular dental check-ups and professional cleanings.
Furthermore, increasing your intake of fruits and vegetables, whole grains, and fiber-rich foods also helps maintain the balance of beneficial bacteria in both the mouth and gut.
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Brisk walking improves cardiopulmonary function, promotes fat metabolism, and reduces disease risk. Photo: Nguyen Dong
Beyond step counts: focus on heart rate variability (HRV)
Heart rate variability (HRV) is the variation in time between consecutive heartbeats. A higher HRV typically indicates better self-regulation capacity and cardiovascular health.
Doctor Nieland points out that maintaining regular exercise, especially combining aerobic workouts with resistance training, can improve HRV, thereby reducing the risk of cardiovascular diseases.
Try standing on one leg while brushing your teeth
Balance can begin to decline around age 30. Poor balance is directly linked to an increased risk of falls, stroke, and cognitive decline.
Doctor Nieland advises that people can use their daily tooth-brushing time to practice standing on one leg, thereby training balance and muscle strength. A study even found that among middle-aged and older adults, an inability to stand steadily on one leg for 10 seconds could significantly increase the risk of mortality within the next 10 years.
Choose brisk walking over high-intensity exercise
Many believe that high-intensity exercises yield the best fat-burning results. However, according to Doctor Nieland, from a healthy aging perspective, moderate-intensity aerobic exercises should be prioritized.
Activities such as brisk walking or continuous cycling for 30 to 45 minutes help enhance cardiopulmonary function, promote fat metabolism, and simultaneously reduce the risk of cardiovascular disease, diabetes, and certain cancers.
Doctor Nieland emphasizes that longevity is not something to wait until age 50 or 60 to prepare for. Building a healthy lifestyle from a young age through small daily changes is the strongest foundation for future health.
By My Y (Source: SETN)
