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Just by making a few changes in your daily life, add years to your life.
A combination of changes in sleep, exercise, and diet can significantly extend your lifespan and length of stay. healthaccording to a new study published in The Lancet.
Researchers from the University of Sydney analyzed data from 59,078 adults from the UK Biobank. Their sleep patterns and physical activity were measured through wearable devices, and their diet was assessed using a questionnaire.
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The analysis estimated how these behavioral changes affected lifespan and healthspan (years lived without serious chronic disease versus years lived in less good health).
Dietary changes may include adding half a serving of vegetables or 1.5 servings of whole grains per day. (St. Petersburg)
The combination of the following changes to sleep, exercise, and diet was associated with an increase in lifespan of about 1 year.
- 5 minutes of extra sleep per day
- extra 2 minutes moderate physical activity Add to your training plan or general movements per day
- Small improvement in diet quality or 5 point increase in diet quality score
this Improving your eating habits Researchers said you can include an additional half serving of vegetables or 1.5 servings of whole grains per day.
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A combination of 24 minutes of extra sleep per day, 3.7 minutes of extra exercise, and a 23-point improvement in diet quality was associated with an additional four years of added life.
The results showed that coordinating all three behaviors simultaneously had the greatest effect, contributing to an approximately nine-year increase in lifespan.
Getting an extra five minutes of sleep could add a year to your life, a study suggests. (St. Petersburg)
“Our findings suggest that a combination of very small, highly achievable changes in SPAN behavior may provide a strong and feasible public health opportunity to extend lifespan by at least a year, while slightly larger behavioral changes may be required to completely prevent chronic disease for several years,” the researchers concluded.
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They cautioned that additional research is needed before these findings can be combined. public health Practice.
A similar study published on the same day in The Lancet found that making small changes in movement Reduced risk of death.
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A study found that an extra five minutes of moderate physical activity, such as walking, reduced mortality by 10% in adults who typically average about 17 minutes of activity per day. The risk was reduced by 6% in less active adults.
Reducing your sedentary time by 30 minutes per day can reduce your risk of death by 7%. (St. Petersburg)
The study, which looked at 135,000 adults in Sweden, the US and the UK, also found that reducing sitting time by 30 minutes a day reduced mortality rates by 7% in adults who were sedentary for 10 hours a day.
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For people who spend about 12 hours sedentary, a 30 minute reduction in that time could reduce their risk of death by 3%.
The greatest benefit was shown when the least active 20% of the study population increased. physical activity Studies have shown that it increases by 5 minutes per day.
“Our findings suggest that a combination of very small, likely achievable changes in SPAN behavior may provide a strong and feasible public health opportunity to extend lifespan by at least one year.” (St. Petersburg)
Overall, the study found that adding 10 minutes of moderate-intensity activity per day reduced mortality by 15% for most adults, and reducing sedentary time by 1 hour reduced mortality by 13%. Decrease in mortality rate.
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The researchers also acknowledged that the study had some limitations. Because the study was observational in design, it could only show an association and did not prove that increasing activity or decreasing sedentary time directly led to lower mortality rates. Also, some relied on self-reported data, and other external factors may have influenced the results.
