All-cause mortality is decreased by about 30% to 35% in physically active as compared to inactive subjects [Reimer et al, 2012]. Regular physical activity is a cornerstone of a long and healthy life.

Exercise strengthens the cardiovascular system, supports muscle and bone health, and boosts mood through the release of endorphins. Activities such as walking, swimming, strength training, and yoga not only reduce the risk of chronic diseases like diabetes and heart disease but also improve cognitive function.

The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week for optimal health. 

Quality sleep is essential for cellular repair, immune function, and mental clarity [Scott et al, 2021]. Poor sleep is linked to increased risks of obesity, diabetes, and cardiovascular diseases. Adults typically require 7-9 hours of sleep per night, with an emphasis on maintaining consistent sleep and wake times.

Practices such as reducing screen time before bed, creating a comfortable sleep environment, and managing stress can greatly enhance sleep quality.

Cellular health is at the core of all our body functions. It goes along with inflammation, a silent contributor to aging and many diseases, including arthritis, Alzheimer’s, and cancer. As such, inflammation is an important driver of ageing [Arai et al, 2015].

Reducing systemic inflammation and fuelling your cells are essential keys to longevity. This can be achieved through lifestyle choices such as avoiding smoking, alcohol consumption, and managing stress. Cell boosting and anti-inflammatory foods like fatty fish, berries, leafy greens, nuts, and spices like curcuma can further support this goal. 

A nutrient-rich diet is a powerful tool for longevity. Whole, unprocessed foods provide the vitamins, minerals, and antioxidants necessary for optimal health. Incorporating a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats creates a balanced diet. Additionally, moderating sugar and salt intake while staying hydrated ensures metabolic efficiency.

Some longevity-focused diets, such as the Mediterranean or Blue Zone diets, emphasize plant-based foods, healthy fats like olive oil, and moderate portions of fish and legumes.

Staying engaged in meaningful activities, being curious and learning new skills have important cognitive benefits and may prevent cognitive decline as we grow older.

A higher level of happiness is associated with a longer life expectancy [Lawrence et al, 2015]. It is important to enjoy life and surround yourself with positive and good people.