by In today’s fast-paced world, it can be easy to neglect our health and wellbeing in favor of work, family, and other responsibilities. However, investing time in our physical fitness can have a profound impact on our overall health and longevity. Recent research has revealed that the time of day at which we exercise can have a significant impact on our risk of early death. In this article, we will explore the best time of day to exercise to “slash your risk of early death by 61%” and nine other longevity hacks to help you live a longer, healthier life.
1. The best time of day to exercise
A recent study published in the journal Circulation found that exercising in the evening can significantly reduce the risk of early death. The study, which followed over 2,000 adults for a period of nine years, found that those who exercised in the evening had a 61% lower risk of dying prematurely compared to those who exercised in the morning.
The researchers believe that the body’s internal clock, or circadian rhythm, plays a key role in determining the best time of day to exercise. Our circadian rhythm regulates a wide range of physiological processes, including metabolism, hormone production, and blood pressure. Exercising in the evening aligns with the natural fluctuations in our circadian rhythm, making it a more effective time to work out.
So, if you want to “slash your risk of early death by 61%” according to this study, consider switching your workout routine to the evening. Not only will you reap the benefits of increased longevity, but you may also find that you have more energy and motivation to exercise later in the day.
2. Get enough sleep
In addition to exercising at the right time of day, getting enough sleep is essential for overall health and longevity. Studies have shown that chronic sleep deprivation can increase the risk of a wide range of health problems, including heart disease, diabetes, and obesity.
To improve your sleep quality, try to establish a regular bedtime routine and avoid screen time before bed. Creating a relaxing environment in your bedroom, such as using blackout curtains and white noise machines, can also help you get a better night’s sleep.
3. Eat a healthy diet
Eating a healthy diet is another crucial longevity hack. A diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce the risk of chronic diseases and improve overall health. Try to incorporate a variety of colorful fruits and vegetables into your meals, as they are packed with essential vitamins, minerals, and antioxidants.
In addition to eating a balanced diet, it is important to stay hydrated by drinking plenty of water throughout the day. Limiting the consumption of processed foods, sugary drinks, and saturated fats can also help improve your overall health and longevity.
4. Stay active throughout the day
In addition to regular exercise, staying active throughout the day can help improve your overall health and longevity. Simple activities such as taking the stairs instead of the elevator, walking or biking to work, and stretching during breaks can help increase your daily activity levels.
If you have a desk job, try to incorporate regular movement breaks into your day. Taking short walks or stretching every hour can help prevent the negative effects of sitting for long periods of time.
5. Manage stress
Chronic stress can have a negative impact on your physical and mental health, increasing the risk of heart disease, depression, and other chronic conditions. Finding healthy ways to manage stress, such as meditation, deep breathing exercises, or spending time in nature, can help improve your overall wellbeing and longevity.
6. Build strong social connections
Research has shown that strong social connections can have a positive impact on longevity. Having close relationships with friends, family, and community members can help reduce stress, improve mental health, and provide a support network during difficult times.
To build strong social connections, try to prioritize spending time with loved ones, joining clubs or social groups, and volunteering in your community. Having a strong social network can help improve your overall quality of life and increase your chances of living a longer, healthier life.
7. Practice mindfulness
Mindfulness practices, such as meditation and yoga, have been shown to have a wide range of health benefits, including reducing stress, improving sleep, and boosting immunity. By incorporating mindfulness into your daily routine, you can improve your overall health and increase your chances of living a longer, healthier life.
8. Limit alcohol intake
Excessive alcohol consumption has been linked to a higher risk of chronic diseases, including liver disease, heart disease, and certain types of cancer. To reduce your risk of early death, try to limit your alcohol intake to moderate levels. Men should aim for no more than two drinks per day, while women should aim for no more than one drink per day.
9. Get regular check-ups
Regular check-ups with your healthcare provider are essential for early detection and prevention of chronic diseases. Make sure to schedule routine check-ups, screenings, and vaccinations to stay on top of your health and reduce your risk of early death.
10. Stay positive
Finally, maintaining a positive outlook on life can have a profound impact on your overall health and longevity. Research has shown that positive thinking can help reduce stress, improve resilience, and boost immunity. By focusing on the good in your life and practicing gratitude, you can increase your chances of living a longer, healthier life.
In conclusion, there are a wide range of strategies you can implement to improve your overall health and increase your chances of living a longer, healthier life. From exercising at the right time of day to staying active throughout the day, eating a healthy diet, and managing stress, incorporating these longevity hacks into your daily routine can help you reap the benefits of a longer, healthier life. By prioritizing your health and wellbeing, you can take control of your future and enjoy a higher quality of life for years to come.
