An ongoing theme nowadays as I close in on my fourth quarter, inspired by my own role models, friends and mentors – Robin and Bob (KRC, January 23 2024).
Six Tips to add more good years to your life from experts curated by NY Times’ Dana G. Smith last month – and personalised by my experiences.
1. Move More:
Exercise reduces the risk of premature death. Physical activity keeps the heart and circulatory system healthy and provides protection against chronic diseases. It also strengthens muscles.
I do 60 minutes cycling every day – on the road when I’m in Arizona or Auckland, and on my Peloton when I’m in Grasmere, New Jersey or in a hotel. Trudy cycles, swims and walks most days – a mini triathlete!!!
(The Heart specialists recommend 25 minutes/day of moderate intensity exercise.)
2. Eat More Fruit and Vegetables:
The Mediterranean Diet – fresh produce, whole grains, legumes, nuts, fish and olive oil – model is perfect. And with Trudy’s Masterchef recipes and three Sprouts locations next door in Arizona, it’s a very tasty model too. Now all it requires is Mental Toughness and willpower to give up all the comfort foods I was brought up on in the North West of England (pies, bacon, sausages, cheese, chips). Am on it!
3. Get Enough Sleep:
Sometimes overlooked, seven/eight hours sleep/night can add several years to your life. Contrary to public opinion, people need more sleep rather than less as they get older. And it’s not easy given our travel / jet-lag / time-zones – but disciplined / good habits help, specifically:
- Go to bed at the same time each night.
- Get up at the same time every morning.
- Keep the bedroom quiet, dark and at 21○C.
- Remove all electronic screens (yes, including your phone!).
- Avoid large meals, caffeine and alcohol two hours before bedtime.
- Don’t take naps after 3pm.
- Follow a routine – read / listen to music before you sleep.
4. Don’t Smoke and Reduce Alcohol:
Blindingly obvious! (Reduce, not eliminate!)
5. Invest in Your Relationships:
Don’t become isolated or lonely. Relationships are key to living happier, healthier and longer.
6. Cultivate a Positive Mind-Set:
Optimism is associated with a lower risk of heart disease. Optimists live 5 to 15% longer than people who are more pessimistic.
Make Happy Choices.
Choose Life!!!
KR
