Small changes in our daily habits can lead to longer life and better health. A recent study suggests that if we improve our diet, exercise more, and get better sleep, we could add a year to our lifespan. Even bigger changes may extend life by over nine years. The key? It’s all about making these changes together, not one at a time.
Nick Koemel, a researcher at the University of Sydney, emphasizes the importance of looking at lifestyle habits as a package. “By making small improvements across various areas, the overall change becomes easier,” he says. This approach can help tackle the barriers people face when trying to adopt healthier lifestyles.
However, some experts urge caution. Kevin McConway, a retired statistics professor, points out that the study’s complex stats make it hard to determine how much of the results stem from the research methods rather than the actual data.
The researchers found that just five extra minutes of sleep, along with two minutes of jogging or quick walking, and a half cup of vegetables a day could potentially add a year to one’s life. But this was most relevant for those with very poor habits to start with. Significant gains in life expectancy appeared when individuals adopted major improvements, like working out for 42 to 103 minutes a day while also getting enough sleep and eating healthy foods.
Dr. Andrew Freeman, a preventive cardiologist in Denver, highlighted that exercise is critical. “Exercise is the elixir of youth,” he said. He stresses that it’s important to aim for 20 to 30 minutes of brisk activity daily instead of thinking just a couple of minutes will suffice.
The study looked at nearly 60,000 participants over eight years, gathering information about their diets and activity levels. Participants who made modest changes to these areas experienced notable improvements in longevity, even if they faced health issues later in life.
For example, enjoying a low-inflammation diet like the Mediterranean diet—rich in fruits, vegetables, and healthy fats—coupled with moderate exercise, could lead to additional years of health. The findings suggest that lifestyle improvements might help people live longer lives better than just focusing on diet or exercise alone.
In summary, it’s not about precise amounts of exercise or sleep. It’s about integrating habits that support better health. As Freeman advises, reflecting on and adjusting our lifestyles can lead to a healthier, longer life. Focus on living well, and you may just find that your health spans and lifespan significantly increase.
For more on healthy living, check out this [report from The Lancet](https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(25)00676-5/fulltext).
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human behavior, sleep, exercise, aging-associated diseases, sleep deprivation, insomnia, dementia, disease, cardiovascular disease, australia, united kingdom
