Studies have found that a long lifespan may be linked to a number of factors with genetics being one of the main ones. One study from the Albert Einstein College of Medicine looked at 500 individuals who had lived to 95 or older and identified common genotypes, rather than lifestyle variables, that caused them to outlive others. For those who don’t have the best genetics, fear not, studies have proven that doing this type of exercise could help.
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How to live longer: Best diet to increase life expectancy
Researchers have identified certain behaviours that can increase longevity.
Diet is of course strongly linked to longevity and it has been advised to follow a Mediterranean diet which includes plenty of fruits, vegetables, whole grains, nuts and healthy fats.
When it comes to food, the ones to avoid include processed snacks, fried foods and sugar-sweetened beverages.
Exercise can also play a big role in life longevity, in particular a certain type.
Strength in the muscles and body has also been aligned with living longer.
A study of more than a million Swedish teenage boys supports concluded that “low muscular strength in adolescents is an emerging risk factor for major causes of death in young adulthood.”
Those who scored about average during initial muscular strength tests were at a 20-35 percent lower risk of early death from any cause, including cardiovascular disease.
Exercise regularly
Working out is highly beneficial not only for physical health but for mental health too.
Exercise boosts everything from cardiovascular fitness to mood and energy so it’s no surprise it can also extend one’s life.
Federal physical activity guidelines recommend aiming for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week, plus twice-weekly muscle-strengthening sessions.
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How to live longer: The activity shown to boost longevity
Benefits of team sports
Opting for a more vigorous workout, leading health experts recommend partaking in more team sports such as tennis and football.
It’s believed that team sports help boost longevity as they encourage social interaction as well as exercise.
A study published in Mayo Clinic Proceedings found that the social interaction one gets from working out with someone else such as participating in team sports can actually be more beneficial than working out alone, adding years to one’s life.
Study co-author, Dr James O’Keefe, a cardiologist at Saint Luke’s Mid America Heart Institute said: “If you’re interested in exercising for health and longevity and well-being, perhaps the most important feature of your exercise regimen is that it should involve a playdate.”
Professor of psychology and logopedics at the University of Helsinki, Finland added: “It would be important to maintain existing relationships by meeting family members or friends face-to-face and exercising together.
If your social network isn’t where you want it to be, consider looking for recreational sport leagues you can join or group fitness classes where you might meet some new, friendly faces.”
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