Everyone seems like want to living longer with healthy and fit body. It is not too hard if you want to realize it, as long as you keep doing healthy habits.
Quoted from Men's Health, researchers from Harvard University have nailed down the best ways to live longer. All you need is to never have smoked, have a healthy BMI, hit the gym, avoid overindulging in alcohol, and maintain a healthy diet.
This study concludes that men who adhere to all five behaviors live roughly 12 years longer. Women who meet the same criteria live an additional 14 years.
These habits also decrease risk of dying from cardiovascular disease and cancer. But even the researchers were surprised by just how much longer people lived when they followed these healthy habits.
1. Exercise Regularly
The study authors determined that walking for as little as 30 minutes a day is enough to live longer, provided it's at a moderate or vigorous pace. There are plenty of other reasons to get in gym time, too. Research has shown that being active can improve memory, mood and learning.
2. Healthy Eating Habits
The team at Harvard assessed people's diets using the Alternate Healthy Eating Index, which emphasizes food quality, so whole grains over refined, and whole fruit over juices. Guys who ate higher-ranking foods, like green leafy vegetables, oatmeal, fish, nuts, and legumes tended to live longer.
3. Quit Smoking
Although participants in this study never smoked, saying goodbye to cigarettes can add years to your life. Research from 2002 concluded that even people who quit at 65 live longer, and men who quit the habit at 35 years old can expect to live around seven to eight years more.
4. Healthy Weight
The Harvard study found that people with a low risk of early death had a Body Mass Index (BMI) between 18.5 and 24.9. According to the National Institute of Health, people with BMIs above 25 are considered overweight, and people with BMIs above 30 are considered obese. While BMI calculations are not always the most reliable, research has shown that gaining just a few pounds can shave years off your life.
5. Avoid Binge Drinking
People who keep their booze to about two drinks a day lived the longest. For this analysis, moderation drinking in men was limited to 5 to 30 grams a day, which is roughly two 12-ounce beers.