Tips for Getting Fit: Living to 100: Tips to Increase Life Expectancy | Health
If I told you it was possible to live to be 100 in good health, you would probably think I was trying to sell you something or wouldn’t believe me at all. Science and the Bible indicate that we can live to be 100 years old. The number of centenarians in the United States has increased by 65.8% over the past three decades, from 32,194 people aged 100 or older in 1980 to 53,364 centenarians in 2010. Remember that genetics explain only 20 to 35% of an individual’s chance of living to 100 years. I can never guarantee someone will live to be 100, but I can help reduce your risk of problems that reduce your lifespan.
Most scientific findings have indicated that mixed-age communities are beneficial for everyone. Communities that made streets more walkable for exercise, easier for groceries and medical care had healthier seniors. Housing estates offered greater age diversity than urban areas, and older people were less likely to experience isolation and enjoyed greater community support. Women are more likely than men to reach the age of 100.
Many other lifestyle issues will affect your longevity and the likelihood of aging gracefully, including lifelong learning, volunteering, caregiving, leisure activities, a good career, and access to transport.
Here are some tips that can help you increase your life expectancy. If you follow my column, you know most of them:
To drink in moderation. Aging slows the ability of older people to break down alcohol. Alcohol will stay in an older person’s system longer. For this reason, some older people may experience increased effects from the same amount of alcohol they drank when they were younger. This can cause more accidents. This can include falls, broken bones, and car accidents. Older women are more susceptible than men to the effects of alcohol.
Turn off the television. A study published in the British Journal of Sports Medicine, said that every hour of television you watch after the age of 25 reduces your lifespan by around 22 minutes. They also found that people who spent an average of six hours a day watching TV died nearly five years earlier than people who didn’t watch TV at all.
Sleep naked. Sleeping naked could help you live longer. A study published in the journal Diabetes stated that because we sleep, our body cools down slightly, causing the release of restorative growth hormones. If you’re too hot, you get less of these hormones. Being cooler lowers your body’s level of cortisol, the stress hormone that can lead to overeating, diabetes, and disease-causing inflammation.
Sleeping naked might not be your cup of tea, but you do need to sleep. The amount of sleep needed each night varies from person to person. Research has shown that when healthy adults are allowed unrestricted sleep, the average sleep time is 8-8.5 hours. Some people need more than that to avoid sleepiness issues.
Move to Hawaii. A 65-year-old Hawaiian can expect to live another 16.2 healthy years. That compares to the 10.6 years of good health a 65-year-old man in Mississippi can expect, according to 2013 data from the Centers for Disease Control and Prevention (CDC). I haven’t written an article about the best state to live in. If you can’t get around, get involved in making your city or state a better place to live. This will help increase your lifespan.
Lifting weights. A study published in Archives of Gerontology and Geriatrics found that muscle strength helped improve participants’ bone density. This reinforces the idea that strength training can have positive effects on the aging process. Stronger bones help you lead a healthier life. Older people who exercise regularly defy the aging process, have better immunity levels, have greater muscle mass and lower cholesterol levels.
To walk fast. According to a 2019 study published in the journal Mayo Clinic Proceedings, participants who put a little pep in their step were found to live longer. A brisk 30-minute walk is a great aerobic activity. Studies show that walking promotes heart health, helps with weight loss, improves mood, and even helps reduce your risk of cancer.
Brush and dental floss. Did you know that if you have problems with your teeth and gums, it can affect your health in several harmful ways. A number of studies show that good oral health can play a major role in preventing a number of serious health conditions including heart disease, diabetes, pneumonia, dementia, arthritis rheumatoid and certain types of cancer.
Eat less but eat well. In the city of Okinawa in Japan, they found two reasons why their population had a large concentration of centenarians. These Japanese ate smaller portions and ate less frequently.
Your daily basics
Dairy products: 2 servings
If you have a fitness question or concern, write to “Tips to be Fit”, PO Box 53443, Philadelphia, PA 19105 or email [email protected] Past articles can be found on www.phillytrib.com by searching for “Tips for Getting Fit”.