Live longer by eating healthily and taking exercise: Nutrition and sports tips to increase life expectancy
Live to a really ripe old age while staying healthy and flexible - who wouldn’t want that ?! There are three things in particular that you should make a part of your everyday life while you are still young, in order to increase your life expectancy. But don’t worry, luckily these tips are not that complicated. With a little discipline, they are relatively easy to implement.
Nutrition and sport tips for a longer life # 1: 150 minutes of exercise per week
Anyone who exercises regularly, and most importantly does so for their entire life, minimises the risk of their having a stroke or heart attack. It is recommended that units of exercise are incorporated into everyday life in such a way that they do not cause any major stress. This is the only way to keep it up in the long-term. Being active strengthens the immune system, reduces stress and prevents osteoporosis. Endurance sports are ideal - for example, jogging or swimming. Another advantage of exercise: it has a positive influence on brain performance as you get older. In addition to physical fitness, mental fitness also helps ensure a fulfilling life in old age. Just a short walk each day (getting off the train one or two stops earlier) has a positive effect. In addition, the following is a useful guide: 150 minutes of exercise per week is ideal; that amounts to going jogging about three times.
Nutrition and sport tips for a longer life #2: Eat lots of fruit and vegetables
“You are what you eat” may sound clichéd, but it is true. A healthy diet is just as important as exercise - although not obsessive diets! Fruit and vegetables should always be on the menu, preferably on a daily basis. Also fish and seafood, as well as vegetable oils (such as nut oils) and carbohydrates (pulses, for example) are very healthy. Meat and processed meats, however, should be eaten less often. Sugar should also be avoided whenever possible. Once you have got used to your cappuccino or tea without several teaspoons of sugar, you will not really miss it in your hot drinks for the rest of your life. Also important: drink plenty, ideally water, and cut down on sweetened drinks. The German Nutrition Society recommends two litres of fluid per day for adults. If we do not drink enough, blood flow is less effective, the body is generally less well supplied with nutrients, and concentration decreases.
Nutrition and sport tips for a longer life #3: Get enough sleep
Living longer and more healthily does not always require a lot of effort. Ensuring that you get adequate sleep also increases life expectancy. When we sleep, the metabolism slows down and the body is able to regenerate, which in turn increases well-being - and is good for your health. Failing to get enough sleep on a regular basis increases the risk of heart attack. On average, seven to eight hours of sleep a night is ideal. To ensure that sleep is really restful, smartphones should always be in flight mode, you should go to bed sober and the bedroom should be filled with fresh air. One of the best aids to sleep, which is also enjoyable, is reading a book.
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#1: Fitness Tips: Little routines in the morning
Even when you are in hurry in the morning, it’s possible to integrate little exercises into your morning routine. Before you get up stretch yourself extensively for kick-start your circulation. While brushing your teeth or combing your hair you can stand on one leg - this is a good training for your abdominal muscles as well as your balance. For strengthening your calves you can stand on your heels for three seconds, then on your tip-toes. Repeat the exercise ten times.
#2: Fitness Tips: Stairs instead of elevator
It’s a real classic: Don’t take the elevator, climb stairs – it strengthens the muscles and jump-starts the circulation. Also keep in mind: Better take the longer than the comfortable way. If it’s possible, take a bike or go on foot to work. Otherwise get off the bus one station earlier or park a ways away from your office so that that you get that extra physical activity in.
#3: Fitness Tips: Exercises at work
You can stay fit even if you have an office job. It’s irrelevant if you sit or stand: clench your butt several times in a row. Occasionally, you can stretch your arms out – that’s good for your chest and arms. Little exercises like those are more fun together with colleagues: Put your hands on your seat and raise your arms and legs alternately. That’s an easy training for your back and balance. If possible, go for a walk on your lunch break because movement and fresh oxygen encourage your concentration.
#4: Fitness Tips: Muscle training while grocery shopping
Grocery shopping often steals a lot of time of everyday life. Why not combining some exercises with grocery shopping? At the supermarket, press your hands left and right against the grip of the shopping cart and hold for 20 seconds. Do squats when you want to reach a product in the lowest shelf – the other way around, you can train your calves by standing on your tip-toes when you want to reach a product on the top shelf. On your way home you can carry your bags close to your body, abdominal muscles strained and the shoulders away from your ears. The inner side of your elbows are turned forwards.
#5:Fitness Tips: Muscle training while watching TV
You don’t want to miss your evening downtime in front of the TV? Sit on the carpet while watching your favourite show! Do squats when you stand up or sit down. Through tightening your abs while sitting on the carpet you stabilise your back and keep a straight body posture. Change your position often to give your body the needed variety.
For example: You’re located on your back, one leg is stretched out and the other pulled up to your chest. While you’re on the carpet you can also train your abdominal muscles. Come to the quadruped stand and push your knees back, away from the body’s core. Keep the shoulders over your hands, your fingers forward. Now imagine you have to close a full suitcase. If you feel your abs, you’re doing right. Turn your elbows forward and lift your knees from the ground for making the exercise harder.
We finally resume: Regular exercises in low intensity suffice for feeling healthy and fit. Above all, you don’t have to make time compromises, because you can integrate the exercises into your everyday life.
#1: Regeneration through sports
First of all, you need a structured workout routine. It’s important to work out regularly – otherwise your body cannot get used to the burden of exercising. Your basic endurance is significant for the frequency and the lengths of your workouts. The fitter you are, the less recovery time you need. Apart from this, you should keep in mind that it is important to have at least one day off between your workout sessions.
One day endurance training, another day strength training – your body needs variety! In addition, through alternating longer and shorter training modules you keep the burden at bay.
Frequently forgotten but more than important is warming-up your body before working out and cooling down afterwards. For example, stretching exercises and slowly phasing out after running or cycling for up to 10 minutes are active regeneration measures.
#2: Regeneration through food
20 - 22 hours between workouts are essential because during this time your body gets adjusted to your training level. Nutrition plays a big role during that time. Same here: Variety rules! In all circumstances your food plan should include proteins, carbs and vitamin C.
The first 45 minutes after your workout play a decisive role. Especially during this time it’s easy to affect your regeneration positively through food: Regulate your liquid and mineral intake and take care of the blood glucose balance. Moreover, your body needs proteins for replenishing the glycogen reserves. One more important rule: After sports, you should never consume alcohol, because it’s cytotoxin for your body and hinders the regeneration massively.
#3: Regeneration through sleep
Besides the two active regeneration measures of sports and food, sleep is meant to be a passive regeneration measure. Enough sleep is necessary to feel fit. If it’s not possible for you to sleep around 7 hours daily, you should ensure to take breaks at work, especially when you feel stressed. Also, sauna sessions, massage and heat and cold therapy (for example kneipp’sche applications) are really pleasant passive regeneration measures.
It really is that easy! Regeneration through sports, food and sleep. Three anchors you can orientate yourself on every day and especially when you feel stressed and tired in your daily life. We hope this article supplied some suggestions for a more relaxed lifestyle.