Which healthy behaviors pack the biggest benefits? Experts share anti-aging strategies for the time strapped.
The fundamentals of healthy aging are no big secret: Regular exercise, eating well, quality sleep and a robust social life can all help you live better for longer. But doing these things takes time — and when there’s only so much time in the day, it’s hard to know where to start.
For one, experts say, don’t model your habits after the longevity influencers, with their elaborate treatment schedules and strict regimens. People may be “overeager to pile a ton of different interventions onto themselves” and could end up discouraged when they can’t stick to them, said Dudley Lamming, an associate professor of medicine at the University of Wisconsin-Madison who studies aging.
Setting aside just a few minutes a day for healthier habits can be enough to lower your mortality risk, said Dr. Sara Espinoza, a director of the Diabetes and Aging Center at Cedars-Sinai in Los Angeles. And while some of the steps most likely to increase your life span are neither quick nor easy (for example, quitting smoking or cutting down on alcohol if you’re a heavy drinker), small, consistent behavioral changes can also add up, said Linda Ercoli, a geriatric psychologist and interim director of the Longevity Center at U.C.L.A.
We asked experts to share which low-lift daily habits seem to impart the biggest longevity benefits, and how to determine which will work best for you.
1. Prioritize your ‘why.’
If you’re unsure how to prioritize longevity habits, start by assessing your family history and focus on behaviors that could help reduce your risk of diseases you’re predisposed to, Dr. Ercoli said. For instance, if you’re prone to diabetes, consider modifying your diet and exercise regimen.
Another strategy is to ask yourself why you want to stay healthy and identify habits that help you meet that goal, said Steven Kritchevsky, a professor of geroscience at Wake Forest University School of Medicine. If you want to continue staying active with your grandchildren, you might focus on fitness and agility; if you’re an avid bridge or chess player, you may want to prioritize preventing cognitive decline.