300 searchable tips on almost every fitness topic! (Search box allows multiple terms)
|Exercise||Duh, right? we all know that exercise burns calories, but did you also know that it burns calories while you sleep.|
So, it’s even better than we thought! the recommendation from a harvard study (2010) was to do 60 minutes of moderate-intensity exercise a day for weight loss; the study found that 30 minutes a day conferred many of the health benefits, but did little for weight loss.
|Ignore the impulse buys||Shopping malls are designed to part you from your money and nowhere is this more evident than when you’re waiting for your turn to pay: display counters packed to the brim with candy bars, soda and all manner of weight-loss saboteurs.|
Marketers know that this is a moment of weakness for people, in fact, research has shown that impulse purchases accounted for an excess of 14,000 consumed calories per woman, per year! so not only do these impulse buys contribute to overspending, but they can also make you fat! the good news is that once you know the trick it’s much easier to resist.
Just think: “they’re trying to blow my budget and make me fat!”, put on the blinkers (figuratively) and walk on by.
Opt for the self-checkout too, because further studies show that impulse purchases drop by 32% when you scan and bag your own groceries.
|Walk off those calories||Get a pedometer and up your activity level.|
Take the 10,000 steps a day challenge and you will burn off about 300 – 400 calories.
It sounds like a lot, but you can work your way up to it and research has shown that it will significantly improve your health.
|Recalibrate||Most people underestimate the amount of calories they eat and overestimate the amount of calories they burn.|
This is where keeping a food journal is going to be your best weight loss friend: if it enters your mouth jot it down.
In the beginning you will need to measure everything so that you get a good understanding of what healthy portion sizes actually look like, or use recipes that have already worked out the calories per serving for you.
What happens when you do this is you begin to develop an awareness of how many calories you’re actually eating.
Especially take note of calorie-dense foods you may be eating: dips, salad dressings, fruit etc.
The other mistake is overestimating how much calories you burn when exercising.
For example, if you spend 30 minutes on the treadmill and burn about 300 calories, you may go home and think: “i’ve worked out, i can afford to eat a few cookies…” well, a few cookies later and you’ll have wiped out the calorie-burning effects of that workout.
So, spend time getting to grips with how many calories your taking in and how many you’re burning – write it down!
|Laugh!||You probably already know that laughter is a good way to reduce stress (and we’ve talked about the weight loss benefits of lower stress), but did you also know that british researchers have found that 1 hour of intense laughter burnt up to 120 calories – that’s a pretty good workout! so if you’re going to watch tv, make sure you watch the sitcoms, grab some healthy snacks and ditch the remote – your waist will thank you.|
|Drink red wine||There are already many studies which have found that a small glass of red wine (about 125ml) a day is beneficial for health, and now there is increasing evidence that the resveratrol (a powerful antioxidant) found in wine could help to release fat.|
Another study showed that women who were light drinkers had less weight gain and less risk of obesity than those who drank no alcohol, in addition a study using animal models found that the resveratrol also helped increase exercise endurance.
If you’d rather not drink, peanuts, blueberries, cranberries and pomegranate are good non-alcoholic sources of resveratrol.
|Don’t exercise on an empty stomach||Common sense would seem to say that exercising on an empty stomach would burn more fat, but the research actually shows that the calories burned actually come from muscle rather than fat.|
Remember, not only do you want the muscle because it looks good, but it also increases your at-rest fat-burning metabolism.
In addition, by not being properly fuelled you can’t exercise as intensely, so grab a simple carb snack 15 – 30 minutes before you hit the gym (carbs give your body energy and simple carbs digest easily).
|Sign Up For A Meal Delivery Service||If you are crunched for time and don’t like to cook, consider signing up for a healthy meal delivery service that delivers tasty, low-calorie meals.|
A gourmet food delivery service may sound expensive, but many are affordable around $25/day, or less.
If you live in the us, consider bistromd, which offers high-protein meals and snacks within specific calorie ranges.
Hollywood actors who need to lose weight fast for a movie get food made for them so they don’t have to think about it.
You can too.
|Load your iPod with upbeat music||Research shows that music with 180 beats per minute will naturally help you increase your workout pace.|
And getting lost in a good playlist can take your mind off the work you’re doing.
|Stop relying on processed food||Making meals from scratch is time-consuming, sure, but relying on frozen dinners and other packaged products won't help you out in the long run.|
One recent study found that we burn 50% more calories metabolizing whole foods than processed foods.
So not on.
|Work out, and make it fun||If exercise feels like a chore, then you won't want to do it—and you may wind up eating more as a result.|
In a 2014 cornell university study, researchers led volunteers on a brisk walk, telling half the group that it was for exercise and the other half of.
|Become an early-bird exerciser||Early-morning exercise stokes your metabolism and helps you burn more calories for the rest of the day.|
In fact, if you can get in 45 minutes, then appalachian state university research shows you could experience a metabolic spike that torches an addition.
|high intensity interval training||You don't need to work out for hours on end to see results.|
High-intensity interval training (hiit) alternates bursts of all-out exercise with brief rest periods, and research shows this training style burns fat more effectively than longer workouts that.
|Take your workouts outside||The only way to make exercise effective is to do it consistently.|
One 2011 study published in the journal environmental science & technology found that sweating outdoors was associated with more engagement in the activity—not to mention an energy boost an.
|Don't fear the weight room||Yes, you can pump iron without bulking up, and no, you will not look awkward.|
Lifting weights stokes your metabolism for a few days after your workout—meaning you continue burning calories long after you leave the weight room.
One study found that strengt.
|do not make excuses||Just because you worked out this morning doesn’t give you an excuse to park your car closer to your office or to take the elevator instead of the stairs.|
French researchers discovered that when obese teens exercised, they compensated by decreasing their a.
|Lower your thermostat||Keeping your house a little chilly in the winter will do more than help you save on energy bills.|
Cold temperatures increase your body's brown fat by up to 40%, according to a study in the journal diabetes.
Brown fat burns calories to help your body stay.
|Eggs||You may not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite.|
One study found that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with bagels.
And egg whites in particular are a good source of branched-chain amino acids, which help keep your metabolism running smoothly.
|Get an online weight loss buddy to lose more weight||A university of vermont study found that online weight-loss buddies help you keep the weight off.|
The researchers followed volunteers for 18 months.
Those assigned to an internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
You and your weight loss buddy can share tips like these ways to lose weight without exercise.
|Watch one less hour of TV||A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall.|
Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead—in even just 15 minutes, you’ll reap these amazing benefits of walking.
And during your favorite shows, get off the couch and try these exercises you can do while watching tv.
|You’ll lose weight and fat if you walk 45 minutes a day, not 30||The reason we’re suggesting 45 minutes instead of the typical 30 is that a duke university study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss.|
Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
If you ned motivation, try these secrets of women who work out every day.
|Walk before dinner and you’ll cut calories AND your appetite||In a study of ten obese women conducted at the university of glasgow in scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.|
Here are more quick weight loss tips from nutrition pros.
|Avoid white foods||There is some scientific legitimacy to today’s lower-carb diets: large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain.|
While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice.
One harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.
Plus, whole grains can even make you smarter.
|Eat Mindfully||We know you love binge watching game of thrones, but it’s important to enjoy your meals sitting at your kitchen table—not in front of the television.|
Why? carolyn brown, ms rd of foodtrainers told us that in addition to commercials of unhealthy food and drinks increasing our cravings, tv is so distracting that it makes it harder to realize when we’re actually satiated.
Science agrees with brown: a study in the american journal of clinical nutrition found that paying attention while eating can aid weight loss efforts while distracted eating can lead to a long-term increase in food consumption.
|Switch to Green Tea||Dieters and etnt staffers alike fell head over heels for green tea—and it’s easy to see why: the cornerstone brew of the 7-day flat-belly tea cleanse, is packed with compounds called catechins, belly-fat crusaders that blast belly fat by revving the metabolism, increasing the release of fat from fat cells, and then speeding up the liver’s fat burning capacity.|
In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers.
Meanwhile, a research team in washington found that the same amount of coffee (5+ cups a day day) doubled belly fat.
Make the most of the benefits from tea with the 7-day flat-belly tea cleanse, by food journalist kelly choi and the editors of eat this, not that! test panelists lost up to 10 pounds in one week!.
|Get Smaller PlatesUse||The bigger your plate, the bigger your meal, brown reminds us.|
How so? while smaller plates make food servings appear significantly larger, larger plates make food appear smaller—which can lead to overeating.
In one study, campers who were given larger bowls served themselves and consumed 16 percent more cereal than those given smaller bowls.
Swapping dinner for salad plates will help you eat more reasonable portions, which can help the pounds fly off your frame! to kick even more calories to the curb, use small red plates.
Although the vibrant hue may not match your dining room decor, the color can help you eat less, according to a study published in the journal appetite.
Researchers suggest that the color red reduces the amount we’re likely to eat by subtly instructing the mind to stop noshing.
|Crack the Window Open||Simply blasting the air conditioner, cracking a window open, or turning down the heat during the winter may help attack belly fat while we sleep, according to a study published in the journal diabetes.|
That’s because colder temperatures subtly enhance the effectiveness of our brown fat stores—fat that keeps you warm by helping you burn through the fat stored in your belly.
Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees.
After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat.
(and yes, that means that they lost belly fat.).
|Tap Into Your Emotions||In a 2015 orlando health survey of more than a thousand respondents, the majority cited their inability to stay consistent with a diet or exercise plan as their primary barrier to weight loss success.|
Sounds common, but here’s the kicker: only one in 10 of the survey respondents noted their psychological well-being as part of the equation—and it’s likely why nearly two out of three people who lost five percent of their total weight ended up gaining it all back.
Yikes! to unlock the door to weight loss success and stop emotional eating, try keeping a journal that tracks your food choices and current mood.
Then, look for unhealthy patterns, which can help you recognize specific emotional connections you have with food.
Once you’re more aware of these connections, it will be easier to adopt healthier eating patterns.
Do you always reach for something sugary when you’re stressed or devour fries when you’re sad? instead, try more productive ways to cope, like going for a brisk walk or texting a friend.
|Spread Out Your Protein||Diet experts say that we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss.|
So if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? unfortunately, there’s more to it than that.
According to university of texas researchers, the timing at which you consume your protein can make or break how much lean muscle mass you pack on.
If you’re like most americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis.
Luckily, fitness-minded friends, the fix is a simple one: just distribute your protein intake evenly throughout the day.
The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down.
To hit the mark and start leaning out, try one of these 35 best-ever chicken recipes for weight loss!.
|Make a List||Think writing a grocery list before heading to the store is a waste of time? as it turns out, it may be the key to finally losing weight.|
A journal of nutrition education and behavior study of more than more than 1,300 people discovered that shoppers who regularly wrote grocery lists also purchased healthier foods and had lower bmi’s than those who didn’t put pen to paper before heading to the store.
Researchers hypothesize that shopping lists keep us organized, which in turn helps us fend off diet-derailing impulse buys (hello, candy aisle).
Before heading to the supermarket to stock up, spend a few minutes taking inventory of your kitchen, and then write a list.
Be sure to organize it by category to prevent zigzagging all over the place; that ups the odds you’ll walk by—and purchase—tempting treats that could derail your weight loss success.
|Schedule a Workout Date||A recent jama internal medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits when they team up with a partner.|
Invite your honey to a saturday morning run and then hit the showers together—knowing you have something steamy to look forward to afterward should serve as some additional motivation.
And speaking of getting frisky, be sure to check out these 30 best proteins for your penis.
|Buy a Reusable Water Bottle||Before you begin the habit of refilling your water bottle several times a day, make sure yours isn’t laced with bpa.|
A harvard study found that adults with the highest concentration of bpa in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile.
No wonder why drinking out of plastic bottles is one of our 40 bad habits that make you fat! to avoid weight gain, make sure your bottle is bpa-free and be particularly wary of plastics that sport a #7 recycling symbol on them, which is an indicator that bpa may be present.
|Wear Jeans||University of wisconsin researchers discovered that participants who wore jeans to work walked almost 500 more steps throughout the day than those who dressed up.|
As if we needed another reason to look forward to casual fridays!.
|And Black Tea||“oolong, or ‘black dragon,’ is a kind of chinese tea that’s packed with catechins, nutrients that help promote weight loss by boosting your body’s ability to metabolize fat.|
A study in the chinese journal of integrative medicine found that participants who regularly sipped oolong tea lost a pound a week, without doing anything else to change their diet or exercise habits,” kelly choi, author of the 7-day flat-belly tea cleanse tells us in how to lose 10 pounds fast.
|Eat Almonds As a Pre Workout||Before heading to the gym, don’t forget to reach for a handful of almonds.|
A study printed in the journal of the international society of sports nutrition found that these subtly sweet nuts are rich in the amino acid l-arginine, which can help you burn more fat and carbs during workouts.
|Sneak In a Workout Before Work||According to a japanese study, the timing of your workout plays a significant role in weight loss.|
The study found that when you exercise before breakfast, your body can metabolize about 280 more calories throughout the day compared to doing the same workout in the evening.
|Brown Carbohydrates||When it comes to carbohydrates like bread, pasta, potatoes and rice, white is the worst choice.|
Stick with the wholegrain (brown) versions and you could drop pounds without even trying.
A 2008 study saw participants consume almost identical meals – with one exception: one group ate white rice while the other ate brown or black.
The brown/black rice group enjoyed greater reductions in weight, body mass and body fat when compared with the white rice group.
Plus, researchers at the university of massachusetts medical school say that if you are going to make one change on your journey to weight loss it should be to increase your intake of fiber – through more whole grain foods and fiber-filled veggies.
|prune power||Research by the university of liverpool shows that eating prunes can help improve weight loss.|
Because of the amount of fiber in prunes, they can help to make you feel fuller for longer, reducing the risk of snacking.
Other dried fruit could also be beneficial, so mix it up! try topping your oatmeal with prunes or raisins for an added boost in flavor.
|choose tall and thin glasses||When you’ve got a hankering you can’t ignore for juice or a cocktail, ask for a tall, thin glass, not a short, squatty one.|
Research shows that people pour less liquid into tall narrow glasses than into their vertically challenged counterparts, meaning you’ll (probably) drink less in one sitting.
This is especially helpful when it comes to boozing.
|visualize your goal||Time spent visualizing what you would look and feel like with a few less pounds, can help acknowledge the health and fitness changes necessary for successful weight loss.|
Research suggests that imagining achieving an exercise goal — like running a 5k or increasing the weight during your next workout — can actually enhance performance.
|find a partner||A recent study suggests we perform better on aerobic tasks like running and cycling when exercising with a partner.|
Hitting the gym with a friend, coworker, or family member can also increase accountability, so grab a buddy and try out some of our favorite partner exercises like medicine ball lunge-to-chest passes, and reach-and-touch planks.
|Kill the Pill||Don't pop a pill after you work out.|
Researchers at the university of arkansas for medical sciences found that ibuprofen (advil, motrin) and acetaminophen (tylenol) were no more effective than a placebo in relieving postexercise muscle soreness.
More important, they say the drugs may actually suppress muscle growth when taken after a workout.
|Eat Meat and Grow||Eat meat—4 to 8 ounces every day—to grow more muscle.|
A study reported in the american journal of clinical nutritioncompared two groups of older male weight lifters: one group ate meat, the other didn't.
Both groups grew stronger, but only the carnivores gained significant muscle.
Chicken, turkey, and fish count, too.
|Shake Your Muscles||Eat immediately after your workout.|
A 12-week study conducted by danish researchers found that older men who drank a shake with 10 grams of protein, 7 grams of carbohydrate, and 3 grams of fat (about the same as in a cup of milk) within 5 minutes after their weight workout gained muscle, but men who consumed the drink 2 hours later did not.
For a serious postworkout muscle-building shake, try this formula from thomas incledon: blend a half cup of fat-free frozen chocolate yogurt, a quarter cup of egg substitute, a cup of fat-free milk, a large banana, and a tablespoon of unsweetened cocoa powder, and drink.
You'll down 23 grams of protein, 52 grams of carbs, and only 4 grams of fat
|Use Iron, Get The Lead Out|
|Stay Healthy||If you're not exercising at all, just try to fit in two 20-minute aerobic or weight-training sessions a week.|
Researchers at oklahoma state university examined absentee records of 79,000 workers at 250 sites and found that those who did this minimal amount of exercise had fewer sick days than those who didn't exercise at all.
|Squat for a Six-Pack||Do squats and deadlifts.|
To build your abs.
Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.
|Get Up and at 'Em||If you want to exercise before work but aren't a morning person, try this trick: for a set period—say, 4 weeks—force yourself to get up 15 minutes earlier than normal and do any type of physical activity (walking, for instance).|
"make it so easy that you don't even have to change into your workout clothes," says john raglin, phd.
, an exercise researcher.
As you near the end of the 4 weeks, you'll have a new habit and will then be able to progress to greater amounts of exercise.
|Build Real Strength||Don't use machine weights exclusively.|
A study at georgia state university found that older adults using exercise machines improved their strength on the machines an average of 34 percent in 2 years.
But their strength measures for everyday activities actually declined 3.
|Stop Screwing Up||Don't try to lose your gut by working your abs.|
Researchers at the university of virginia found that it takes 250,000 crunches to burn 1 pound of fat—that's 100 crunches a day for 7 years.
|Overcome Your Limits||Your limits are just in the mind.|
Whether you say you can’t do it, or you can do it, either way, you are correct.
There is a time when every person has to overcome a plateau, where growth just seems to stagnate.
That is when you have to push yourself extra hard, change your routine slightly and follow what good you have been doing.
Perhaps you would have to push yourself harder by increasing the toughness you are working.
If you are performing standard crunches, do weighted crunches.
Hold your planks for more amount of time.
Use resistance bands for added tension to the muscles
|Stick to It for 2 Weeks||If motivation is your hang-up, change your exercise routine every 14 days.|
A university of florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to.
Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.
|Bring Up Your Rear||For a strong backside that will turn heads wherever you go, marta montenegro, a miami-based exercise physiologist and strength and conditioning coach, recommends completing 100 kettlebell swings nonstop with a moderate weight at the end of a legs workout.|
[tweet this tip!] if you can’t access a kettlebell, do deadlifts and hip-thrusters instead.
“women tend to overemphasize the quadriceps even when they think they are working the butt.
With these two exercises, you'll have no problem engaging the glutes and posterior muscles of the legs,” montenegro says.
|Never Skip the Most Important Meal||For once we're not talking about breakfast but rather the recovery meal after your workout.|
“so many women skip post-exercise nutrition because they don’t want to 'undo the calories they just burned,'” says amanda carlson-phillips, vice president of nutrition and research for athletes’ performance and core performance.
“but getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.
|Pep Up Your Run||Sweet chili peppers may not be a winter food, but continue eating them in your burritos, stir-fries, and soups, and you may burn more fat during your outdoor cold-weather runs.|
These not-hot veggies contain chemicals called capsinoids, which are similar to the capsaicin found in hot peppers.
Combine capsinoids with 63-degree or cooler temps, and you increase the amount and activity of brown fat cells—those that burn energy—and give your metabolism an extra boost, according to a study published in the journal of clinical investigation.
|Freshen Your Breath and Your Muscles||Consider including peppermint in your pre-workout snack or drink.|
In a small study published in the journal of the international society of sports nutrition, men drank 2 cups water with 0.
05 milliliters (basically, a drop) peppermint oil mixed in and then ran on a treadmill to test their stamina and power.
The mint appeared to help relax muscles, boost oxygen to muscles and the brain, and elevate pain threshold, leading to improved overall performance.
|Go 2-for-1||When you do high-intensity interval training (and if you’re not, you should be!), follow a 2:1 work-to-rest ratio, such as sprinting one minute followed by 30 seconds of recovery.|
[tweet this secret!] according to several studies, the most recent out of bowling green state university, this formula maximizes your workout results.
The bgsu researchers also say to trust your body: participants in the study set their pace for both running and recovery according to how they felt, and by doing so women worked at a higher percentage of their maximum heart rate and maximum oxygen consumption than the men did.
|Be True to Form||It doesn't matter how many pushups you can do in a minute if you're not doing a single one correctly.|
“there is no point in performing any exercise without proper form,” says stokes, who recommends thinking in terms of progression: perfect your technique, then later add weight and/or speed.
This is especially important if your workout calls for performing “as many reps as possible” during a set amount of time.
Choose quality over quantity, and you can stay injury-free.
|Heed Your Hunger||Give your body a little more credit: it tells you when you’re hungry—you may not be listening, though.|
Before chowing down because there’s only one slice of pie left or because the last guest arrived at the brunch, stop and check in with your stomach.
“if you’re not hungry, make yourself a small plate and sip on some tea or coffee while everyone else digs in,” recommends elle penner, a myfitnesspal expert
|Take It Outside||A study by the national institutes of health that found people could burn up to 7 percent more calories in the cold.|
So if you're torching 268 calories during a half-hour indoor run at a 12-minute-mile pace, you may hoof off closer to 300 calories if you head outdoors.
|Memorize a Mantra||Whatever you tell yourself to get through a grueling workout, don't stop.|
An innovative european study found that motivational self-talk can significantly help reduce the rate of perceived exertion (how loud your muscles are screaming) so you can go further for longer.
|Multi-Goal||Popular belief says if you really want to make a big change, focus on one new healthy habit at a time.|
But stanford university school of medicine researchers say working on your diet and fitness simultaneously may put the odds of reaching both goals more in your favor.
They followed four groups of people: the first zoned in on their diets before adding exercise months later, the second did the opposite, the third focused on both at once, and the last made no changes.
Those who doubled up were most likely to work out 150 minutes a week and get up to nine servings of fruits and veggies daily while keeping their calories from saturated fat at 10 percent or less of their total intake.
|Sweat to a Beat of Your Own||Rocking out to your fave playlist helps you power through a grueling workout, and now research shows singing, humming, or whistling may be just as beneficial.|
[tweet this tip!] a german and belgian study found that making music—and not just listening to it—could impact exercise performance.
People who worked out on machines designed to create music based on their efforts exerted more energy (and didn't even know it) compared to others who used traditional equipment.
Sweating to your own tune may help make physical activities less exhausting, researchers say.
|Seek Out Text Support||If you thought texting changed your love life, imagine what it could do for your waistline.|
When people received motivational text messages promoting exercise and healthy behaviors twice a week, “keep in the fridge a ziploc with washed and precut vegetables 4 quick snack.
Add 1 string cheese 4 proteins”), they lost an average of about 3 percent of their body weight in 12 weeks.
Participants in the virginia commonwealth university study also showed an improvement in eating behaviors, exercise, and nutrition self-efficacy, and reported that the texts helped them adopt these new habits.
Find health-minded friends and message each other reminders, or program your phone to send yourself healthy eating tips.
|Muscle Over Mind||If you usually head to the gym after work, take heed: mental exhaustion can make you feel physically exhausted, even when you have plenty of energy, reports a medicine & science in sports & exercise study.|
When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the same activity as they did doing the same workout after an easy mental game.
So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: you can! [tweet this motivation!].
|Prefer Protein||When you’re at the bar or a party and starving, your options aren’t always the best.|
But if it’s bruschetta, chips and salsa, or wings, go for the chicken (though nuts would be even better).
Protein fills you up faster than carbs do, making it less likely that you’ll overeat, says christopher ochner, phd.
, a research associate at new york obesity nutrition research center at st.
Luke's roosevelt hospital center.
And since it’ll keep you satiated longer, you won’t be as tempted when your friend orders a brownie sundae or brings out a tray of blondies.
|Scale Back||Weighing yourself too often can cause you to obsess over every pound.|
Penner recommends stepping on the scale or putting on a pair of well-fitting
Not a size too small) pants once a week.
“both can be used as an early warning system for preventing weight gain, and the pants may be a better way to gauge if those workouts are helping you tone up and slim down.
” [tweet this tip!].
|Join an online group||One of the best motivators is having to report successes and failures to a group of people.|
Check out some online groups (there are groups for every type of exercise), introduce yourself, see which ones you’re comfortable with.
Once you’ve gotten establish.
|turmeric & curcumin||Brightly coloured turmeric not only makes your curries taste fab, but it contains curcumin, an active ingredient that breaks down high-protein dishes, burns fat and holds back the growth of new fat tissue, according to the journal of nutrition.|
|*proven* Cold showers||Cold showers.|
They not only burn 500 extra calories a day, studies from the new england journal of medicine cite that the icy water also activates ‘brown fat’ – the good type of body fat that creates body heat, increases metabolism and burns off naughty white fat.
|*proven* Avoid temptation by walking||Avoid temptation by walking.|
Tempted to reach into the pantry? a brisk 15-minute walk helps to curb cravings, according to research conducted by the uk’s university of exeter.
|*proven* Vary your workout||Vary your workout.|
You’ll enjoy it 20% more, us research finds.
You’re also 15% more likely to stick with it than people forced to do the same thing again and again.
|Exercise in the morning for better sleep||Scottish and american researchers found that morning exercisers sleep better and experience better moods than those who exercise at night.|
|Personality type and exercise||Extroverts to the gym or a class and introverts exercise at home? a recent university of florida study found that each of five personality types responded differently to certain types of exercise.|
Researchers concluded that exercise programs should be tailored to individual needs.
|‘moderate intensity’ exercise equals 100 steps a minute||Wondering what ‘moderate intensity’ exercise actually means? a study from the us found it equates to taking 100 steps a minute.|
|Listening to music helps exercise (another study)||Listening to music can help you stick to an exercise routine, according to studies at the north american association for the study of obesity.|
|Drink the right fluids||First, everyone should drink plenty of water because your body needs it to run properly.|
However, research shows that water can help with weight loss.
Professor dr brenda davy and her team from virginia tech university found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks.
The reason? it helps fill you up.
Need something more than plain water? try adding fresh fruit or sip on tea.
Research indicates that drinking tea—black, green, or white—is also associated with lower bmis and less body fat.
|Do intervals||Study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.|
|Get active friends||If your friends prefer pizza, wings, nachos and beer on a regular basis, find one's who are like-minded and want to be healthy.|
Research has suggested that friends enhance (or can hurt) success.
Join a running club or other group focused around physical activity.
|Make Fewer Decisions||Decision fatigue is real, and it could be hindering your ability to shed some pounds.|
A study published in social science and medicine found those who have high levels of what's called "skill discretion"—
, they exercise control by getting things done themselves—tended to have lower bmis.
In contrast, those who are constantly deciding on courses of action for others may eventually come down with decision fatigue and make ill-informed choices, such as ordering that piece of cheesecake for dessert.
|And Try To Incorporate Non-Starchy Veggies||If you need some meatless monday inspiration, look for veggies that contain less starch.|
In addition to being excellent sources of fiber, protein, and a host of other nutrients, healthy picks such as broccoli, cauliflower, cucumber, spinach, mushrooms, and tomatoes can help combat fat.
In fact, one journal of the academy of nutrition and dietetics study found that consuming more non-starchy veggies resulted in an impressive 17 percent decrease in visceral fat in overweight kids.
Although you may be all grown up, it's safe to assume that adding more veggies can help adults trim their fat, too.
|Host a Melon Banquet||While all fruits are healthy, a handful of them reigns supreme when it comes to frying fat and de-bloating your belly.|
University of kentucky researchers found that eating watermelon can lower fat accumulation, while another group of great minds discovered that honeydew can banish water retention and bloating.
Spend ten minutes chopping up these slimming fruits for the week ahead.
Enjoy them solo as a snack, throw them into yogurt or add them to salads.
|Try Varied Cardio||People tend to find one workout routine and stick to it but it's important to switch things up every now and then, especially in terms of cardio.|
Instead of simply running or walking, try to vary your speeds as you go.
Researchers at ohio state university found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace, so get moving!.
|Losing Weight Fast Lasts||Despite the common perception that you need to drop pounds slowly in order to maintain your weight loss, the exact opposite is true.|
In fact, you're more than five times as likely to succeed in your long-term weight-loss goals if you start out of the gate by dropping pounds rapidly, according to a 2010 study in the international journal of behavioral medicine.
To set yourself up for weight loss success, make sure you focus on diet and exercise.
|Work By a Window||To help combat the negative impact of artificial light, try working close to a window.|
Researchers have discovered that those who sit near a window tend to be healthier than those who don't.
Per a study in the journal of clinical sleep medicine , workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren't near a window had more sleep disturbances.
Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and exercise.
|Add Tomatoes to Your Diet||Since tomatoes can be grown indoors, they never really go out of season, making them a reliable weight loss staple to add to your diet.|
The tasty fruits have a high water content that will help keep you hydrated, and they're also low in calories.
What's more? a study published in nutrition journal found that eight weeks of tomato juice consumption helps the body burn about an additional 100 calories per day—that adds up to around 3,000 calories a month!.
|Take Part in an Outdoor Workout||Leaving the comforts of your gym can be difficult, but outdoor workouts have their own unique set of benefits.|
Research has shown that breaking a sweat outdoors may be more beneficial than burning calories inside.
According to a study published in environmental science and technology , exercising in a natural environment outdoors may improve energy levels and decrease stress more than working out indoors can.
|Avoid Traveling Across Time Zones||A study in the journal cell found that our gut microbes are just as affected by changes to our circadian clock as we are.|
When we shift our sleep-wake cycles, our gut flora changes, and beneficial bacteria are replaced by the growth of bacteria that have been linked to obesity and metabolic disease.
When traveling across different time zones, it's important you travel armed with healthy, fiber-rich snacks your gut will love.
|Don't Move North||Though it's hardly realistic to keep people from moving north, there's evidence to suggest that those living in northern latitudes may need to be a bit more careful about their gut health than the rest of us.|
A study in the journal biology letters found that living in northern latitudes encourages the growth of firmicutes microbes, which have been linked to weight gain while decreasing the number of microbes linked with slim body types called bacteroidetes.
Generally speaking, the research showed that the number of firmicutes increases with latitude and the number of bacteroidetes decreases with latitude.
To help ensure a healthy gut no matter where you reside, make sure your diet includes fermented and probiotic-rich foods, both of which encourage the growth of healthy gut bacteria.
|Surround Yourself With Friends||Friends are helpful not only because they can double as workout buddies or help hold you accountable for appropriate diet and exercise, but also because they're a surefire way to combat gut-growing feelings of loneliness.|
A study in the journal hormones and behavior found that those who feel lonely experience greater circulating levels of the appetite-stimulating hormone ghrelin after they eat, causing them to feel hungrier sooner.
Over time, folks who are perennially lonely simply take in more calories than those with stronger social support networks, so be sure to fit time with pals into your busy schedule.
|Don't Deprive Yourself||Though you may give yourself a pat on the back for passing on that slice of chocolate cake you've been craving for dessert, you're actually doing yourself (and your waistline) a disservice in the long run.|
According to a study in the international journal of eating disorders, when you resist food, your body actually experiences more cravings for whatever it is you aren't getting.
Saying "no" to a sweet treat or slice of pizza wires our brains to view forbidden foods as rewards, setting us up for cravings that are hard to satisfy, so give yourself a break and indulge every now and again.
|Beware of Boredom||Boredom isn't just bad for your brain, it's also bad for your waistline, especially if you're trying to shed some pounds.|
According to a study in the journal of health psychology , boredom actually strips you of your ability to make smart food choices; you become an "emotional eater," what's more, boredom turns you into the worst kind of emotional eater because you not only make the wrong food choices but also eat much more fattening foods than you normally would.
To stave off boredom, try taking a walk or relaxing with a good book.
|Fill Up on Folate||The next time you're making a salad, why not throw some watercress in there? the green veggie is an excellent source of folate, which has been shown to stimulate weight loss.|
In fact, a study in the british journal of nutrition found that those with the highest folate levels lose about 8.
5 times more weight when dieting than those with the lowest levels of folate.
What's more? a separate study in the british journal of cancer found that higher dietary folate intake reduces breast cancer risk.
In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.
|Try Tart Cherries||Tart cherries are grown exclusively in michigan, but if you're able to get your hands on them there is strong evidence to suggest they can help you achieve your weight loss goals.|
Need proof? researchers at the university of michigan conducted a 12-week study that found that rats fed tart cherries showed a 9 percent belly fat reduction over those fed a standard western diet.
Scientists believe this is because tart cherries are especially high in anthocyanins, a type of flavonoid with strong antioxidant activity.
These and other flavonoids found in tart cherries have also been shown to have anti-inflammatory effects.
|Let Your Family Motivate You||Believe it or not, weight loss isn't just about exercising and eating right; research suggests what motivates you to get in shape can play a role in your success.|
A 2014 study in the journal body image looked at 321 college-age women and found that long-term, those who exercised primarily for appearance-based reasons had a harder time sticking to their fitness plans than those who worked out to maintain their health.
In other words, stop envying those fit models on instagram and instead remember that you and your loved ones are the people who really benefit when you slim down.
|Eat Beets Before a Workout||Finally decided to venture out for a run? snack on some beets before you hit the pavement.|
A study published in the journal of the academy of nutrition and dietetics found that runners who ate baked beets before a 5k race ran 5 percent faster.
Researchers suspect this is because beets are high in nitrates, a natural chemical that increases endurance and lowers blood pressure.
|Make a Habit of Stepping on the Scale||While having a scale in the house isn't right for everyone, research has shown that it can help encourage weight loss by providing a level of accountability.|
When cornell university researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose more weight than those who weighed themselves less frequently.
To avoid being thrown off by natural fluctuations in body weight, try stepping onto the scale the same time every day.
|Don't Drive to Work||Driving to work may be easy, but it's also part of what's inhibiting you from losing weight.|
According to a study in the british medical journal, those who drive to work gain more weight than those who take public transportation.
Per the research, commuting by car slaps an extra 5.
5 pounds on your body, whether you exercise or not.
And a japanese study found that people who take public transportation to work were 44 percent less likely to be overweight, 27 percent less likely to have high blood pressure, and 34 percent less likely to have diabetes.
If possible, consider leaving the car in the driveway and walking, biking, or commuting to work via public transportation a few times per week.
|Beware of Wedded Bliss||A review of more than 600 studies found that being married, and transitioning into marriage, are both associated with weight gain.|
Transitioning out of a marriage, however, is associated with weight loss.
The researchers found that weight gain occurs because of increased opportunities for eating due to shared, regular meals and larger portion sizes, as well as "decreased physical activity and a decline in weight maintenance for the purpose of attracting an intimate partner," zero belly smoothies states.
We're hardly advocating staying single or getting a divorce (unless you choose to) this research clearly indicates that dieters need to be especially careful around the wedding day.
To keep things in check after you take the plunge, meal prep with your partner or develop a workout routine together.
|Go Gardening||Of all the activities you can do in an effort to shed a few pounds, gardening is one of the most beneficial and relaxing options.|
Research conducted by the university of utah shows that people who garden are about 11 to 16 pounds lighter than those who don't, so throw on some gardening gloves and get to planting.
For added weight loss benefits, consider planting herbs such as cilantro and mint, which combat bloating and suppress your appetite, respectively.
|Move for Two Minutes||However, if a hiit workout or piling on muscle mass seems too daunting, simply move for two-ish minutes to whittle your waistline.|
Why, you ask? research printed in the journal physiological reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day.
If you incorporate this technique into your workout routine just a few times per month, you can burn thousands of additional calories per year.
|Stretch your telomeres||Telomeres are the protective caps on the ends of our chromosomes that dictate how long cells live.|
Short telomeres are linked to a host of age-related diseases and conditions, but a small study shows that positive changes in four key areas—your diet, exercise, stress management, and social support—may lengthen telomeres.
“our genes—and our telomeres—are not necessarily our fate,” says lead author dean ornish, md, a uc san francisco clinical professor of medicine, and founder and president of the preventive medicine research institute in a news release.
“so often people think, ‘oh, i have bad genes, there’s nothing i can do about it.
’ but research indicates that telomeres may lengthen to the degree that people change how they live.
” learn more anti-aging secrets that could add years to your life.
|Find your calling||Whether it’s fighting to save abused animals or helping to ban plastic straws, if you can find a calling that gives you purpose, you’ll live longer.|
It’s possible that having a sense of purpose encourages you to take better care of yourself so that you can focus on changing your world.
People with a higher sense of purpose were more likely to eat lots of vegetables, exercise, get good sleep, and even floss their teeth, according to a study in the journal of health psychology.
Read more about how living a purposeful life helps you age well.
|Protect your noggin||Wearing a properly fitted helmet when riding a bicycle or motorcycle can save your life.|
In one study of more than 64,000 cyclists, helmets reduced the risks of a serious head injury by nearly 70 percent.
Make sure you wear the right helmet for the right activity by following these tips from the consumer product safety commission.
|Keep on moving||Researchers from the university of california san diego school of medicine kept tabs on the activity levels of 6,000 women aged 65 to 99 for five years—the women wore a device that tracked their movements.|
The more active the women were, the longer they lived.
Women who averaged just 30 minutes of light physical activity (dusting, washing dishes) each day dropped their risk of dying by 12 percent, according to research published in the journal of the american geriatrics society.
Those who got an hour of moderate activity (brisk walking, taking the stairs) lowered their mortality risk by 39 percent.
|Become a dog person||Dog owners live longer than non-dog owners.|
In one study, owners of dogs (especially hunting breeds) had a lower risk of death from heart disease or other causes.
These protective benefits even held when people lived alone.
Single dog owners were 33 percent less likely to die and 11 percent less likely to have a heart attack during the study period, compared to single non-owners.
Dogs keep us moving with all of the daily walks and fetch sessions, and they also increase our social interaction, leading to longer and healthier lives.
Looking for a four-legged friend? visit your local shelter or find a specific breed rescue group such as the new jersey schnauzer rescue network to adopt your new bff.
There are groups for every breed.
|Sit less||The more you sit, the worse it is for your health.|
This has been shown time and time again in studies.
In one report in the annals of internal medicine, participants who sat for longer periods of time during the day had a higher risk of a premature death, even if they were active at other times during the day.
Try and get up at least once every 30 minutes throughout the day to counteract the negative effects of all this sitting, whether by walking to the water cooler or stopping by a colleague’s office instead of emailing or calling.
|Don’t head for a fall||Elderly women who fall and break a hip are five times more likely to die within a year than women of the same age who don’t break a hip, according to a study from the kaiser permanente center for health research.|
The key is preventing falls from happening, and new research shows that tai chi, (tai ji quan) balance training classes are more effective at reducing falls in seniors than stretching exercises or a training program that combines aerobic, strength, balance, and flexibility exercises.
Tai chi is a balance-training regimen specifically designed for older adults at risk of falling and people with balance disorders.
Learn more about tai chi’s balance benefits.
|Tennis, anyone?||Playing tennis, doubles tennis, or another team sport may add years to your life, according to a new study of danish men and women.|
Adults who reported frequently playing tennis lived 9.
7 years longer than people who were sedentary, and they even lived longer than their jogging, swimming and cycling counterparts.
“the leisure-time sports that inherently involve more social interaction were associated with the best longevity,” the study authors conclude.
|Run for your life||Runners live an average of three years longer than non-runners; remarkably, for every hour you run, you tack on about seven hours of additional life, according to an analysis of several large studies published in the journal progress in cardiovascular diseases.|
The researchers suspect that the health benefits of running—particularly a stronger heart and lungs—may be to thank for the increased lifespan.
Check out the 9 things that happen to your body when you start running.
|Put the pedal to the metal||Like with walking briskly (also on the list), the pace at which you pedal your bike might predict how long you'll live.|
In a 2011 study of copenhagen cyclists, men who pedaled fastest lived about five years longer than men who pedaled slowest.
The fastest female cyclists averaged about four extra years.
Among both genders, average cyclists lived somewhat longer than the slow pokes, proving the point that physical activity is good, but vigorous activity is even better.
|Or be a super cyclist||A study presented at the european society of cardiology congress 2013 showed that french cyclists in the tour de france tend to live longer than their non-cycling peers.|
The study included data from 786 french cyclists who participated in the race at least once between 1947 and 2012.
They compared their health and causes of death with other french men in the same age range who did not participate in the tour de france.
Researchers found that their mortality rate was 41 percent lower, compared with the non-cyclists.
"in the context of recent concerns regarding performance-enhancing techniques and the potential negative health effects of excessive high-level.
|Make healthy changes in your life (starting today)||Adjusting your daily habits so that you eat whole foods, exercise, meditate and lean on your support system might potentially reverse cell aging.|
A recent study in the journal lancet oncology showed that making these healthy changes to your life is associated with longer telomeres, which are the "caps" at the ends of chromosomes; shorter telomeres have been linked in past research to cell aging, as well as higher risks of age-related diseases.
While the study didn't show that healthy lifestyle changes can actually make you age backward, we'll take any news we can get that positive lifestyle choices actually pay off for our bodies.
|Go for the gold||Olympic medalas if they needed it, here's another reason for elite athletes to go for the gold (or bronze, or silver): olympic medalists live longer.|
Although researchers aren’t exactly sure why they tend to fare better than country- and age-matched civilians, they speculate that those lucrative endorsement deals and access to top doctors might have something to do with it.
But not all olympians are created equal: those who competed in endurance events like long-distance running or games that involved technique (think: cricket, golf) were longer-lived than power-based athletes such as wrestlers and weightlifters, and contact athletes, like rugby players and.
|Go to church||Cycladesattending weekly religious services can tack on an extra 1.|
8 to 3.
1 years on to your life expectancy, according to a review of research published in 2006 in the journal of the american board of family medicine.
This longevity benefit could lie in church's stress-relieving benefits, though it's also possible that "being in a religious community helps you make meaning out of your life," the researcher of that study, university of pittsburgh medical center's daniel hall, told livescience.
|Run -- but not too much||Turns out there really can be too much of a good thing.|
A moderate jogging habit can add between five and six years to your life, according to 2012 analysis of data from the copenhagen city heart study.
But according to research from the university of south carolina, people who run more than 20 miles a week, faster than 7 miles an hour, or more than five times a week seem to lose the longevity boost.
|Grow from trauma||In an astounding display of resiliency, a study showed that male holocaust survivors lived longer than men of the same age group who immigrated to israel before nazi rule.|
The study's authors write that this counterintuitive finding could be a display of "post-traumatic growth,” leading these men to "greater meaning and satisfaction in their later lives.
|Pick up the pace||Have a friend or family member you just can’t keep up with? natural speed walkers have an edge, and not just for calling shotgun.|
The fastest walkers seem to live the longest, according to a study of over 34,000 older adults from 2011.
Unfortunately, powering up your next walk around the block won't exactly add candles to your birthday cake.
It appears to be your natural walking speed that predicts lifespan and not something you have much control over, researcher stephanie studenski told discovery news.
|Hit the gym||If this doesn't convince you that you need to exercise, nothing will: meeting (or exceeding) the world health organization's recommendation to get 150 minutes of moderate exercise a week can add about four years to your life, compared to never exercising, us news reported.|
Even just getting half the recommended amount of gym time can tack on about two extra years.
|Avoid the gridiron||Slowly but surely, science is helping us unravel the true dangers of playing professional football.|
Among this growing body of research is a 2012 study that found that professional football players are four times more likely to die of alzheimer's disease or amyotrophic lateral sclerosis (als).
|Get a Nobel Prize||Much like olympians and oscar winners, the learned men and women who win the nobel prize have a leg up, longevity-wise, on the rest of us, according to research from cornell university.|
They even have a leg-up on nobel finalists who do not win the actual prize, living one or two years longer, on average, than the runners-up.
One theory may be that nobel laureates have a perceived higher social standing than those who do not win.
The higher one’s social standing, the lower his or her stress, suggests this theory.
And that has a real advantage when it comes to longevity.
|Tune in||Too much tv is no bueno (see above), but consuming mass media -- tv, newspapers, internet -- in search of information is a saving grace.|
Researchers followed the news-gathering habits of more than 1,100 italian adults and found that people with the most media exposure were also the healthiest eaters (sorry, but "friends" reruns don't count).
And of course, we all know that we are what we eat.
|In the face of bad health, keep a positive attitude||It's all about looking on the bright side! a recent study in the journal circulation: cardiovascular quality and outcomes showed that heart disease patients who keep positive attitudes are more likely to exercise and live longer than their less-positive peers.|
The findings suggest that "we should focus not only on increasing positive attitude in cardiac rehabilitation, but also make sure that patients perform exercise on a regular basis, as exercise is associated with both increased levels of optimism and better health,” study researcher susanne s.
, a professor of cardiac psychology at tilburg university, said in a statement.
|Breastfeed your baby||Women who breastfeed their babies could lower their own chances of death from cancer, heart disease and other conditions, according to a study in the american journal of clinical nutrition.|
Yahoo! shine reported that the risk of dying from heart disease is 8 percent lower and the risk of dying from cancer or other diseases is together 17 percent lower for women who breastfeed exclusively for at least six months.
"longer breastfeeding means fewer menstrual cycles and reduced lifetime exposure to the hormonal factors, especially estrogen, that influence breast cancer risk," susan higginbotham, director of research for the american institute for cancer researc.
|Take the plunge dive in||Swimming may be the sport to beat when it comes to longevity.|
A study in the international journal of aquatic education and research showed that compared with running, walking or being sedentary, swimming cut death risk for men by 50 percent.
|Putter||Your ability to move and get around is a good indicator of healthy aging, according to a review of studies in the journal of the american medical association.|
"the review confirmed that increased physical activity and exercise are extremely important for healthy aging," study researcher cynthia j.
Brown, md, of the university of alabama at birmingham, said in a statement.
"we've also identified mobility-limiting risk factors and created an approach to help medical professionals screen for and treat those risk factors.
|Bond with nature||When you’re planning a walking or biking route in your neighbourhood, make sure it cuts through a park or two.|
According to a 2017 report in the lancet, exposure to community green spaces—which increases our sense of well-being—lowers death rates by eight to 12 per cent over 10 years.
|Find excuses to walk||Many municipalities offer themed walking tours.|
Since participants can learn history or view gardens while being physically and socially active, it also counts as a “lifestyle cross-training” strategy.
According to research on men and women over 40, published in the british journal of sports medicine, just one hour of leisure walking per week appears to reduce the death rate by 18 per cent compared to totally inactive individuals.
|Jog up the stairs||Short on time? a 2018 study in the journal of the american heart association reported that brief bursts of intense activity have the same benefit to your lifespan as the 10-minute bouts recommended by agencies like health canada, as long as you end up getting the same total amount of exercise.|
|Exercise in the cold||Cold-temperature exposure turns white fat (the inflammatory fat linked to heart disease) into brown fat (the naturally occurring fat that produces heat) though a process called thermogenesis.|
Basically, your body has to burn more energy to stay warm, which jumpstarts your metabolism.
Norwegian research suggests 120 minutes outside a week in winter.
|Start running||Running helps people live longer.|
That much is clear.
But researchers concluded recently that the pace and distance of your run doesn’t necessarily matter.
Any sort of running routine (up to four-and-a-half hours total per week) will lead to a 30% reduced risk in all-cause mortality.
Fyi: going over that amount won’t cause any harm.
Just be wary of injuries.
|Don’t eat more protein than you need||The scientific research on this is pretty clear, as much as it may shock the biggest guy at your gym.|
A reduced protein intake “plays a critical role in longevity and metabolic health.
” most american men currently average twice the amount of protein they actually need in a day.
That comes with too much igf-1, a growth factor that accelerates aging.
|Join a team||Team sports are a longevity motherlode.|
They combine consistent social interaction, vigorous exercise and play, all of which convey dynamite benefits for your physical and mental health.
One study even discovered that making an adult soccer league your primary mode of exercise (over solo activities like jogging) could add five years to your life.
|Maintain friendships||Swimming in centenarians, sardinia was the first blue zone region ever identified.|
The island’s men have a habit of finishing each day at a local bar to talk with lifelong friends.
In america, where 15% of middle-aged men report having no close friends, that sort of dynamic everyday interaction (whether at a bar or book club) could prove revelatory.
|Vacation … or Else||Not taking time off work might, indeed, be deadly.|
One study of men at high risk for coronary artery disease found that those who failed to take annual vacations were 32 percent more likely to die of a heart attack.
And in the long-running framingham heart study, women who vacationed just once every six years were eight times more likely to develop coronary artery disease or have a heart attack than women who vacationed twice a year.
|Eat whole grains||The average american eats one serving of whole grains daily — and that may be just a single morning slice of toast.|
But eating three or more servings each day can cut overall death rate by about 20 percent, according to a 2016 study from harvard university’s t.
Chan school of public health.
Have some oatmeal or brown rice, or get adventurous and go for quinoa, barley, even farro.
|Ponder a Ponderosa||Experiencing a sense of awe — such as when viewing the grand canyon or listening to beethoven’s ninth — may boost the body’s defense system, says research from the university of california, berkeley.|
“that awe, wonder and beauty promote healthier levels of cytokines suggests that the things we do to experience these emotions — a walk in nature, losing oneself in music, beholding art — has a direct influence upon health and life expectancy,” says dacher keltner, a psychologist and coauthor of the study.
|Keep watching LOL cat videos||Laughter really is the best medicine, helping to reduce stress, boost the immune system, reduce pain and improve blood flow to the brain.|
In fact, laughter has the same effect on blood vessels as exercise, report researchers from the university of maryland school of medicine in baltimore.
|Make peace with family||While we often stress about small stuff — the guests are here, and we’re not ready! — it’s the nagging, long-running forms of stress, such as a family dispute, that put your longevity at risk.|
Chronic stress hastens the cellular deterioration that leads to premature aging and a vast array of serious diseases, according to long-running research from the university of california, san francisco.
This sort of cell death “turns out to be one of the strongest predictors of early diseases of aging and in many studies of early mortality,” says lead researcher elissa epel.
The remedy: come to peace with the people in your life.
Forgive your family, forgive yourself, put the past behind you — so you can have more life in front of you.
|Toss that rug||One of the top risks for falls at home is throw rugs.|
Those slip-slidey accoutrements send 38,000 older adults to the emergency room each year, according to a 2013 study by the cdc.
Banish these rugs from your home, and make sure bath mats have a nonslip bottom.
|Better yet, walk||What’s the best prescription for a longer life? exercise.|
And doctors are literally prescribing it instead of medication.
“there is no pill that comes close to what exercise can do,” says claude bouchard, director of the human genomics laboratory at pennington biomedical research center in louisiana.
It benefits your brain, heart, skin, mood and metabolism.
Even as little as 10 minutes of brisk walking can help (that’s all it takes to burn off the calories of one chocolate chip cookie).
Once you can do 10 minutes, push it to 15.Then 20.
Start slow, but just start
|And go a little faster||The benefits of a brisk walk are real: a university of pittsburgh study of adults 65 and older found that those whose usual walking pace exceeded one meter per second lived longer.|
While researchers say they can’t recommend brisk walking as a panacea for living longer, they did see increased survival in those who picked up the pace over the course of a year.
|Learn about workout nutrition||Different types of workouts and fitness goals take different types of fuel.|
For example, for weight loss, you may want to make sure that you increase your intake of quality protein to avoid muscle loss.
Take the time to research and learn about what type of nutrition is right for your goals.
(ask us if you have questions!).
|Try HIIT workouts to build muscle mass||When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own.|
Interval training is the best way to shed pounds, increase your metabolism, and improve insulin sensitivity.
One international journal of obesity study found that 20-minute hiit workouts helped women lose 5.
5 more pounds and gain more lean muscle mass over the course of 15 weeks than women who did long, steady cardio workouts.
|Brew a caffeinated cup of coffee||Coffee is one of the best drinks for weight loss because it boosts your metabolism.|
A study published in the journal food science and biotechnology found that caffeine revs the sympathetic nervous system and increases lipolysis (aka fat burn).
A cup of black coffee is a good pre-workout beverage, too: researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo.
Make yours a venti and skip the sweeteners.
|Move for two minutes||Forget slogging on the treadmill for hours, research printed in the journal physiological reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day.|
That's just 2.
5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!.
|Lower your bedroom temperature at night||A striking new study published in the journal diabetes suggests that simply turning on the ac may subtly transform a person's stores of brown fat, the "good" fat stimulated by cold temperatures, that serves to keep us warm by burning through "bad" fat stores.|
Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees.
After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat.
|Sip on green tea||If you always opt for coffee over tea, you could be missing out on a major metabolism boost.|
A penn state animal study found supplementing exercise with green tea can actually boost weight loss.
In fact, after 16 weeks, rats experienced a body mass reduction of 27.
1 percent and an average abdominal fat mass reduction of 36.
What's green tea's magic? the brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy.
|Give up sugary energy drinks||Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply.|
According to one study published in mayo clinic proceedings, a typical energy drink serves up a quarter cup of sugar—calories that hit your body all at once and trigger fat storage.
If you want to burn calories, try the miracle beverage known as tap water.
|Make At Least One of Your Meals Meatless||You don't have to go all-out vegan to reap the benefits of a meat-free diet.|
Just try for one lunch or dinner a week to lose weight without exercise.
In doing so, you'll be consuming more plant-based protein, of which a university of copenhagen study found to be even more satisfying than pork and veal-based meals, and make people feel more full.
It gets better: the researchers also found that participants who ate a vegetarian high-protein meal consumed 12 percent fewer calories in their next meal compared to those who ate meat!.
|Take Half to Go||We have no issue with eating out once in awhile, but heed this advice: ask your waiter to box up half the meal before it reaches the table.|
A journal of the academy of nutrition and dietetics study discovered that the average meal at your local american, chinese, or italian restaurant contains a whopping 1,500 calories, so following this tip can save you a cool 750 calories.
Plus, you'll get a free lunch for tomorrow!.
|Take A Hike||Here's another reason to skip the gym: not only do studies show your body burns more calories when you exercise outdoors compared to indoors, but an environmental science & technology study recently found that you're also more likely to report a greater sense of pleasure, enthusiasm, and self-esteem and lower sense of depression, tension, and fatigue simply by walking in nature compared to on a dreary treadmill.|
Of course, it's a bonus that you're burning more calories, but cornell researchers have also found that improving your mental health and mood can lead to healthier food choices.
|Wear Jeans To Work||If your dress code allows, wear jeans to work.|
A study by the american council on exercise found that casual clothing, as opposed to traditional business attire, can increase physical activity levels in one's daily routine.
Participants in the study took an additional 491 steps and burned 25 more calories, on days they wore denim than when wearing traditional work attire.
In fact, even just donning denim on casual friday can make an impact.
Researchers say keeping it casual just once a week could slash 6,250 calories over the course of the year—enough to offset the average annual weight gain (0.
4 to 1.
8 pounds) experienced by most americans.
|Dial up an incline||When you run outside, you apply force to the ground and propel your bodyweight forward all by yourself.|
When you run on a treadmill, the belt helps you.
To counteract this, always walk or run on at least a 1 percent incline—the treadmill grade an english study found is nearly equivalent to outside running.
|Myth: Rest days aren’t necessary||*myth* “you need recovery days for those muscles to rest, just like you need sleep every day,” explains david greuner, md, co-founder of nyc surgical associates.|
“think of your recovery days as days for your muscles to sleep.
” in addition to increasing your potential for muscle strains, stress fractures, and joint pain, says dr greuner, “working out without the proper rest and recovery can lead to bigger issues like extreme fatigue, hormone imbalance, and mood swings.
” so take a day or two off after an intense workout, but make sure to incorporate movement in those days to stay limber and active.
|Myth: Wipe down exercise equipment with your towel to keep germs at bay||*myth* yes, you should absolutely wipe down equipment, but never use your towel! one study found that 63 percent of exercise equipment at the gym is covered in rhinoviruses—they cause colds; the machines and equipment are also crawling with flu germs and the antibiotic-resistant staph bacteria mrsa.|
Many gyms offer alcohol-based sprays with paper towels or antibiotic wipes to keep things sanitary—so use them! other good tips to keep you healthy while you’re getting fit: cover cuts, use a separate towel as a barrier between you and the equipment, and wash your hands post-workout.
These everyday items could also use a good cleaning.
|Myth: “Hot yoga” is the best yoga workout||*myth* people who swear by bikram—hot—yoga say they reap more benefits than they would with traditional yoga, including increased flexibility and balance, better cardiovascular health, and more calorie-burning.|
But when you’re exercising for 90 minutes in a room that’s 105 degrees and 40 percent humidity, things can go really wrong.
In fact, a recent study by the american council on exercise found that some participants’ core body temperature rose to 103 and one reached 104.
1, which is medically concerning.
As a result, the council advised that participants increase their water intake and that instructors take more care to gradually adapt people to the heat of the room.
So, be aware of the risks, and take a break to hydrate if you start feeling overwhelmed.
Here’s how to choose the best yoga style for your personality.
|Myth: Morning workouts are best for your metabolism||*myth* the reality is, exercising at any time of the day is good for you and will kick your metabolism into high gear.|
The optimal exercise time for you depends more upon your circadian rhythms and what time your body is most primed for activity.
One study indicates that the late afternoon may be when lung and muscle function peak for many people.
The problem with morning workouts primarily comes if you’re not a morning person.
If you’re losing sleep, your body chemistry will be off and your metabolism can slow down.
Try these tips to boost your metabolism.
|Myth: People with asthma should limit their activity levels||*myth* to lessen your asthma symptoms, you might want to hit the gym and increase the intensity of your workouts.|
Yes, you read that right.
According to the european lung foundation , danish researchers found that high-intensity exercise was not only safe for non-obese asthmatics—but that it also could improve their quality of life.
A combination of exercise and a healthy diet also kept study participants’ symptoms under control 50 percent more than the control group and improved their fitness levels.
Concerned? check to make sure you don’t have these silent signs of asthma.
|Myth: Take an anti-inflammatory pre- or post-workout to lessen soreness||*myth* before you pop that pill, you should know that it could damage your body instead of helping it.|
Men’s journal lists these possible disturbing side effects of anti-inflammatories: they could put undue stress on your kidneys, especially if you’re dehydrated; cause more inflammation by damaging your stomach and colon and setting off an inflammatory response throughout your body; and result in gastrointestinal bleeds severe enough for hospitalization or that even lead to death.
So, unless pain management is truly necessary, let your body recover naturally.
Find out which everyday medications you shouldn’t take when you exercise.
|Myth: If you’re angry or upset, head to the gym for a great workout||*myth* actually, if you don’t want to have a heart attack, you might want to calm down first.|
According to a study published in the journal circulation , you’re twice as likely experience a cardiac event within the hour after being emotionally triggered, and you’re three times more likely to have one if you’ve been emotionally triggered and do intense exercise.
This ceo actually used cannabis to de-stress.
|Myth: If you’re over 50, you should stick to low-impact cardio||*myth* cardio is obviously good for your heart health, which is a particular concern if you’re older, but if your exercise focus is too narrow, you’re doing yourself a huge disservice.|
After 50, bone density and muscle mass decline , and resistance training can help with both of those things, decreasing your risk of falling and breaking a bone.
It can also increase your mental fitness: research indicates that lifting weights can improve your memory, and just 20 minutes can do the trick.
Decade by decade, we’ve uncovered the best workout for your age.
|Myth: Running is bad for your knees||*myth* running has always come with a caveat: it’s great for your heart, but it leads to arthritis and knee damage.|
Or does it? researchers from brigham young university , who analyzed the blood and joint fluid of 15 runners, found that 30 minutes of running lowered knee inflammation.
While the results were promising, this was a small study, and scientists need to look at the pro-inflammatory markers over an extended period of time, not just immediately after a run.
So, don’t discount running; it can lower your chances of a heart attack, breast cancer, and depression—and maybe help your knees.
|Myth: Cycling causes erectile dysfunction and infertility||*myth* a recent study of 5,300 male cyclists debunked that myth, even among those who rode for eight and a half hours a week (approximately 200 miles).|
So casual riders are in the clear to reap the health benefits of cycling, which include calorie-burning, whole-body conditioning, increased cardiovascular health, and an exercise that’s easy on your knees.
Unfortunately, the study also found a small link between cycling and prostate cancer in men over 50 who biked more than eight and a half hours per week, but researchers said that the benefits of cycling outweighed that potential risk.
|Myth: If you’re not cycling at your max heart rate, you need to push yourself harder||*myth* believe it or not, moving between different heart-rate zones is better for your heart and your workout session.|
According to bicycling , this increases your base fitness level, your endurance, and your lactate threshold.
Plus, if your intensity is always at the outer edge of your body’s capabilities, you’re raising your risk for injury, fatigue, and other overtraining symptoms—including insomnia, a compromised immune system, and an elevated heart rate.
These 15 easy habits will help you live longer , according to science.
|Myth: Behind-the-head lats pulls are more effective||*myth* while there may be a place for this exercise in your routine, an injury is a big risk.|
The main culprit is incorrect alignment: unless you have very mobile shoulder joints, it’s hard to keep your spine straight enough.
As a result, you could injure your rotator cuff, and if you hit the back of your neck with the bar, you could also damage your cervical vertebrae.
For a safer option, webmd suggests using the pull-down machine (while leaning back a little and holding on with a narrower grip) to bring the bar in front of the body to the breastbone as you pull your shoulder blades down and together.
|Myth: Too much exercise while pregnant will cause you to deliver early||*myth* if you were looking for an excuse to put up your swollen feet, you’re not going to find it here.|
Scientists once theorized that since exercise releases norepinephrine—it can cause uterine contractions—pregnant women should take it easy at the gym.
But a study in the american journal of obstetrics disproved that theory.
Pregnant women who exercised were not at an increased risk of delivering early and had a lower incidence of gestational diabetes and high blood pressure.
Researchers also discovered a big unexpected benefit: these women were more likely to deliver vaginally and avoid a c-section.
Learn about the benefits that exercise can have for your baby.
|Myth: Avoid dehydration by drinking lots before and during exercise||*myth* most people have been so conditioned to worry about dehydration that overhydration isn’t on their radar.|
The problem is, when you ingest too many fluids, the sodium in your body is depleted, and you can start feeling symptoms similar to dehydration (nausea, disorientation, headache).
Plus, according to men’s journal , if you’re overhydrating while working out, you could also develop something called exercise-associated hyponatremia (eah)—during which your brain cells swell, potentially leading to unconsciousness and even death.
To prevent this deadly problem, listen to your body.
Experts say that thirst is a reliable gauge for when your body needs water.
|Myth: You need to exercise for an hour at a time to benefit||*myth* “your body can benefit from even just one minute of exercise,” says lagree.|
Science backs him up: according to researchers at the national cancer institute and the national institutes for health, even a few minutes of moderate to vigorous activity “counts” toward better fitness and better health.
That could be jogging for five minutes or even climbing a flight of stairs.
Ideally, those little bursts of activity can add up to an hour a day, which, say researchers, cut a person’s risk of death by half.
|Myth: Compression gear will increase your exercise stamina||*myth* athletes might believe differently, but studies show that the supposed benefits of this skin-tight gear may be all in their heads.|
The ohio state wexler medical center found that while compression tights reduced muscle vibration, that didn’t lead to reduced muscle fatigue.
In fact, according to the study , runners performed the same with and without compression tights.
And while that research didn’t reveal any negative results to wearing it, the los angeles times reports that wearing compression clothing—whether it’s exercise gear or shapewear—for prolonged periods of time can put too much pressure on nerves and internal organs, even causing gastroesophageal reflux disease.
That said, if you like exercising in compression clothing, just make sure to limit your time in it to the actual workout.
These high-tech pjs supposedly get rid of muscle pain so you can sleep better.
|Myth: You should never lose weight during pregnancy||*myth* during pregnancy, women hear so much about healthy weight gain that weight loss is not even on their radar.|
But for overweight or obese women, it should be.
As healthline reports , a study in the british medical journal found that embarking on a new healthy lifestyle that included exercise and better nutrition reduced pregnant women’s risk of preeclampsia by 33 percent and gestational diabetes by 61 percent.
This could also benefit the babies since maternal obesity is a risk factor for childhood obesity.
|Myth: Mental fitness has nothing to do with physical fitness||*myth* your body affects your brain more than you may realize, especially as you get older.|
Researchers at boston university school of medicine found that older adults who did well on cardiorespiratory fitness tests also experienced more brain activity while learning and did better on memory tasks than their less-fit peers.
And the more fit participants were, the more brain activity they exhibited.
While researchers caution that exercise won’t prevent alzheimer’s or dementia, it could be a promising way to keep some forms of age-related mental decline at bay for longer.
So stay active—or get active—to keep your brain at peak performance.
Thinking about hiring a personal trainer? ask these five questions before you sign on the dotted line.
|Myth: If you have rheumatoid arthritis, avoid high-intensity workouts||*myth* to treat this autoimmune disease that targets the joints, doctors will often recommend low-impact cardio.|
But, according to healthline, you may be better served by adding some intensity to your workouts.
One study published in the european journal of applied physiology found that improved subjects’ cardiovascular health without adversely affecting their joints or increasing pain.
Still, always make sure to speak with your doctor before embarking on a more intense exercise regimen.
|Myth: If you want to lose weight, get a fitness tracker||*myth* that neat little gadget may be sabotaging your weight loss.|
One study published in the journal of the american medical association found that people who didn’t use one lost five more pounds over the course of a year than those who did.
Another study from stanford university and the swedish school of sport and health sciences found that fitness trackers didn’t provide accurate calorie-burning numbers; as a result, people may stop their workouts prematurely when they think they’ve already reached their daily fitness goal.
That’s not to say that you should ditch your fitness tracker.
Technology is improving, and they’re a good motivator for people who lead a more sedentary lifestyle, reminding them to get up and go more than they normally would.
Here’s how to choose the best fitness tracker for your lifestyle.
|Myth: Stretching prevents injuries||*myth* fact: the thinking goes that loosening your muscles up pre-workout will make you nice and limber, thus minimizing the chance of any muscle tears or pulls, but a 2007 study published in the journal research in sports medicine debunked that notion.|
The researchers from the university of hull in england "concluded that static stretching was ineffective in reducing the incidence of exercise-related injury.
|Myth: Fat can turn into muscle and muscle can turn into fat||*myth* fact: you can burn fat and build muscle (sometimes even with the same routine!), just like you can gain fat and lose muscle.|
But make no mistake, fat and muscle are two different types of tissue, and you can't turn one into the other.
"the best analogy i can use is, you cannot turn an orange into an apple," brad schoenfeld, an assistant professor of exercise science at the city university of new york's lehman college, told livescience.
|Myth: You start losing muscle mass after just a week of inactivity||*myth* fact: it may be true that, if you've just taken up a routine, taking time off can quickly eradicate your gains.|
But if you exercise regularly—several times per week for several months—it'll take longer than seven days for your strength to evaporate.
According to a 2007 study published in archives of physical medicine and rehabilitation, for athletes, "strength performance in general is maintained for up to four weeks of inactivity.
|Myth: Early morning is the best time to work out||*myth* fact: working out first thing in the morning is a great method for kickstarting your metabolism—and as a bonus, you needn't worry about slating in an inconvenient workout later in the day.|
As such, many people swear by the practice.
But, according to a 2019 study published in the journal of physiology, working out between 1 pm and 4 pm is just as effective as working out early in the morning.
It all depends on if you're naturally a morning person or not.
|Myth: The number of calories your cardio machine says you burned is accurate||*myth* fact: there's nothing like finishing a long workout on the elliptical and seeing how many calories you've burned.|
It gives you a tangible indication of accomplishment, right? but it turns out, it's best you take the number you see on the machine's digital display with a grain of salt.
According to a 2018 study published in the journal exercise medicine, you should expect the elliptical to overestimate your results by about 100 calories per 30 minutes of exercise.
A similar padding of the numbers likely occurs with treadmills, as well.
|Myth: Workouts should be at least an hour||*myth* fact: according to a 2012 study in the journal of physiology, folks who exercised for only 30 minutes can show the same gains as folks who exercise for an hour—or better! on average, the study subjects who exercised for 30 minutes a day lost eight pounds in three months, while those who exercised for a whole hour only lost six pounds.|
"we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat," researcher mads rosenkilde, a phd student at the university of copenhagen, said in a statement.
|Myth: Lifting doesn't help with weight loss||*myth* fact: when it comes to losing weight, many people head straight to the treadmill.|
But if your goal is to burn some serious calories, don't avoid the weight room.
According to 2019 research from harvard health publishing, a person who weighs 155 pounds burns, on average, 112 calories from 30 minutes of weight training, or 224 calories in an hour.
And while it's not as much as running—which by comparison, burns 298 calories in 30 minutes for a 155-pound person—it's certainly nothing to scoff at!.
|Myth: To get large, you must lift large||*myth* fact: a 2016 study published in the journal of applied physiology conducted at mcmaster university seems to disprove this pervasive exercise myth.|
Researchers tested two groups of lifters: one group lifted heavy weights for 8 to 12 reps, while another lifted light weights for 20 to 25 reps.
At the end of the 12-week study, participants from both groups gained the same amount of muscle on average—about 2.
4 pounds worth—proving that the number of reps and the amount of weight lifted are what collectively builds muscle.
|Myth: Spot-training can help you lose fat in a specific area of your body||*myth* fact: spot-training is the idea that you can burn fat cells from a specific area on your body by working it out heavily.|
It's the notion that, if you do hundreds of leg lifts, you'd incinerate fat off your lower abdomen.
Or, if you do thousands of squats, you'd do the same to your quads.
But before you let anyone talk you into spot-training, know that science indicates it does not work.
A landmark 1983 study from the university of massachusetts published in research quarterly for exercise and sport had participants do 5,000 sit-ups over the course of 27 days.
But there were no significant change in the subjects' body weight or body fat by the end of the study.
|Myth: For maximum results, you have to gain protein immediately||*myth* fact: in your gym's lobby, you may see those with the biggest muscles guzzling protein shakes.|
These folks are trying to capitalize on the idea of an "anabolic window," or the timeframe post-workout where your body's protein synthesis—or muscle-building period—is at its max.
Common thinking decrees that this period is roughly 30 minutes.
But, according to a 2018 article in us news & world report, the anabolic window may extend as long as 24 hours after your workout.
It's not that there's any harm in immediate protein consumption; it's just not as necessary as previously thought.
For example, in a 2017 study published in medicine & science in sport & exercise, when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't.
|Myth: Working out with a friend is distracting||*myth* fact: if you hit the gym with a pal, you may be drawn into conversation, but tag-teaming your efforts can also supercharge your routine.|
According to a 2015 study in the journal of personality & social psychology, exercisers work harder when they're doing it side-by-side with a friend.
Plus, working out with someone makes you more accountable!.
|Get involved outside||A study by the wildlife trust found that two thirds of its volunteers, who did jobs like improving hedgerows and building bird tables in the open air, reported better mental health within six to 12 weeks.|
The researchers believe this is because wildlife rich environments not only keep you physically healthy, but help to reduce stress, improve mood, and reduce social isolation.
Many charities list their volunteering options such as the wildlifetrust.org
|Sharpen your footwork – and mind||A major study published in the new england journal of medicine found mastering dance step sequences, like the foxtrot, exercised your brain as well as your feet.|
Anything social is also fantastic for your grey matter – try ballroom, salsa, ceroc (a mix of jive and salsa), or line dancing.
|Hit the sweet spot||Forget sugar-laden drinks and grab a chia tea containing ‘sweet-tasting’ spices like cinnamon.|
Research has found cinnamon helps to keep blood sugar levels on an even keel, meaning you’ll be less tempted by those chocolate brownies.
Try twinings spicy chai, £3.
15, which makes a delicious chia latte when made with milk.
|Introduce the weekend ‘rule of three’||Don’t overfill your weekend with domestic drudgery – you’ll only end up wallowing in woe and you won’t feel great come monday morning.|
“happiness doesn’t just ‘happen’ – research shows it also comes from thinking, planning and pursuing things that are important to us,” says dr mark williamson, director of action for happiness (actionforhappiness.
So, introduce the rule of three this weekend by doing three non-essential but upbeat tasks – for instance, flick through photo albums, visit a museum, or go for a walk with a friend.
|Turn it up||Listening to high-tempo tunes can boost your exercise.|
Research has found it distracts you from ‘body awareness’ (read: pain), while other studies suggest it stimulates heart rate and breathing patterns, helping cells to deliver oxygen to your muscles faster.
|Go bananas for, er, bananas||Slashing salt, watching your weight, regular exercise and not smoking aren't the only ways to keep your heart healthy.|
“the mineral potassium naturally helps to lower blood pressure by balancing out the negative effects of salt,” says professor macgregor, chairman of blood pressure uk.
In fact, one study found that getting enough of this nutrient could reduce your risk of a stroke by 24 per cent.
Great sources? step forward bananas, potatoes and sweet potatoes, pulses, yogurt and milk.
|Go on a hike||There's nothing like getting your hike on in the great outdoors.|
Sure, working out at the gym is great—but a 2019 study published in the journal scientific reports found being out in nature for 120 minutes a week can make you feel happier, more energized, and more youthful.
So lace those boots up and find a trail you love.
And for more activities that will benefit you in the long run, check out 50 important habits linked to a longer life.
|Maintain a positive attitude||Even though it can prove difficult to do so as you adapt to the new normal brought on by the coronavirus pandemic, staying positive as much as possible will benefit you in the long run.|
In fact, multiple studies—like a 2010 meta-analysis published in clinical practice and epidemiology in mental health—have found that people tend to handle stress more effectively when they maintain a positive attitude.
And to help you keep your chin up, check out 7 ways quarantine has been good for your health.
|And keep your phone out of the bedroom entirely||Sleeping without your smartphone nearby isn't just better for your sleep cycle, it's beneficial to your happiness in general.|
In 2018 research published in computers in human behavior, study participants who were restricted from using their phones in the bedroom for just one week were found to be happier, less anxious, and less addicted to their phones compared with those who had no such restrictions.
|Turn down the thermostat before bedtime||If you don't like sleeping in the buff, try dialing the thermostat down just a few degrees.|
According to a 2014 study published in the journal diabetes, individuals who slept in a room at 66 degrees fahrenheit over six weeks increased their amount of brown fat, which reduces blood glucose and boosts metabolism.
|Make your commute more active||While you may still be working from home due to the pandemic, it's unlikely that will always be the case.|
So, when you do eventually have to commute again, do yourself a favor by walking or biking to work instead of driving.
Why? well, other than saving money on gas and avoiding crowded public transit stations, people who actively commute, on average, have bmis approximately one point lower than those who do so passively, according to a 2014 study published in the british medical journal.
|Take some group exercise classes||Just because you can't go to the gym or your favorite spin class right now, doesn't mean you can't exercise.|
In fact, it doesn't even mean you can't exercise with other people, which is the ideal scenario, according to a 2017 study published in the journal of the american osteopathic association.
The research concluded that individuals who worked out in group settings were able to reduce their stress levels by 26 percent over a 12-week period.
|Stop storing your wallet in your back pocket||Having lower back pain? try taking your wallet out of your back pocket.|
As a 2018 study published in the journal, cureus, points out, sitting on your wallet can put pressure on your sciatic nerve, the major nerve running through the buttocks.
|Grow a garden||If you want to avoid developing alzheimer's disease, then researchers suggest trying your hand at gardening.|
One 2006 study published in the medical journal of australia found that older people who gardened had a 36 percent reduced risk of dementia.
|Keep a food journal||Keeping a food journal, especially at the beginning of a healthy eating journey, can prove to be hugely beneficial in the long run.|
One 2008 study from kaiser permanente found that when people wrote down what they ate when trying to lose weight, they shed twice as many pounds as those who didn't maintain records.
|And get your workout in first thing||If the only time you have to work out is at night, that's perfectly fine.|
However, if you have your choice of a morning workout or an evening one, opt for the former.
Research published in a 2013 edition of the british journal of nutrition notes that people can burn up to 20 percent more body fat simply by exercising in the morning before they eat breakfast.
|Choose the right popcorn||It probably doesn't surprise you to learn that low-fat microwave popcorn has two-thirds fewer calories than the regular variety.|
But, according to a 2012 study published in the nutrition journal, this healthier snack alternative is actually also more satiating when compared to potato chips.
So, in short, not only will you feel more satisfied after finishing your bag of low-fat popcorn, but you'll also be saving on calories and fat in the long run.
|Set small, achievable goals throughout the year||Bigger isn't always better—especially when it comes to your health and wellness goals.|
Instead, set small, achievable goals, like eating two servings of vegetables a day or going on a post-dinner walk.
Research from stanford university published in 2017 shows that in the early stages of a pursuit, people benefit most from focusing on "sub-goals" that make them feel accomplished.
|Cut down on meat.longevity how to live to 10||A 2013 study of more than 70,000 people that was published in jama internal medicine found that vegetarians have a 12 percent lower risk of premature death than meat-eaters.|
And while that correlation might be related to diet, the researchers also noted that vegetarians tend to be more highly educated, less likely to drink alcohol or smoke tobacco, and more likely to get a healthy amount of exercise than non-vegetarians.
|Sleep naked||Believe it or not, sleeping in the buff could help you live longer, according to one 2014 study published in the journal diabetes.|
That's because as we sleep, our bodies cool slightly, causing reparative growth hormones to be released.
If you're too warm, you get fewer of those hormones.
Plus, being cooler reduces the body's level of cortisol, the stress hormone that can lead to overeating, diabetes, and disease-causing inflammation.
|Lift weights||In a 2013 study of healthy older adults published in archives of gerontology and geriatrics, researchers found that 32 weeks of exercise training that focused on balance and lower-extremity muscle strength (read: weight training) helped improve participants' bone density.|
According to the researchers, this reinforces the idea that weight training can have positive effects on the aging process.
|Walk fast||Attention, walkers: your pace could say quite a bit about your mortality.|
According to a 2019 study published in the journal mayo clinic proceedings, participants who walked at a more brisk pace (three miles an hour or 100 steps a minute) lived longer than their slower counterparts.
What's more, the correlation existed across all weight categories—from the underweight to the morbidly obese.
|And reframe it in a positive light.longevity how to live to 10||A 2013 study published in plos one journal showed that male holocaust survivors lived longer than men of the same age group who immigrated to israel before nazi rule.|
The study's authors write that this counterintuitive finding could be a display of "post-traumatic growth," leading these men to "greater meaning and satisfaction in their later lives.
|Run—in moderation.longevity how to live to 10||But before you lace up for ultramarathon training, consider 2015 research published in the journal mayo clinic proceedings.|
It found that people who run more than 20 miles a week, faster than seven miles an hour or more than five times a week, seem to lose that longevity boost.
|Make healthy changes||A 2013 study in lancet oncology demonstrated that making healthy life changes is associated with longer telomeres, the "caps" at the ends of chromosomes.|
Shorter telomeres have been linked in past research to cell aging, as well as higher risks of age-related diseases.
Adjusting your daily habits so that you eat whole foods, exercise, meditate, and lean on your support system may add years to your life.
|Cycle||A study presented at the european society of cardiology congress in 2013 showed that french cyclists in the tour de france generally live longer than their non-cycling peers.|
The study included data from 786 french cyclists who participated in the race at least once between 1947 and 2012.
|As you can||A 2011 study of copenhagen cyclists presented at the european society of cardiology found that men who pedaled the fastest lived about five years longer than men who pedaled slowest.|
The take-home? physical activity is good, but vigorous activity is even better.
|Swim more often||A 2003 study published in the international journal of aquatic education and research showed that regular swimming cut death risk for men by 50 percent—compared with running, walking, or being sedentary.|
|Don't work for a jerk||According to gary namie, phd.|
, founder of the workplace bullying institute, more and more research indicates that being bullied and unduly stressed at work can lead to serious health consequences.
Seek support from your family and counsel from a doctor as to when it's time to throw in the towel.
"nobody deserves cardiovascular disease for a paycheck," says namie.
"no matter how big the paycheck is.
Movement is life.
Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases, higher bone density, and weight loss.
Increase the activity in your life.
Choose walking over transport for close distances.
Climb the stairs instead of taking the lift.
Join an aerobics class or a dance class.
Pick a sport of your liking (see tip #5)
|Myth: Not everyone should lift weights because it will make them bulky.||*myth* false.|
One of the myths about exercise is that strength training, such as lifting weights, shouldn’t be done because it can create a bulky, muscle-enhanced appearance.
Weightlifting in men is a common way of exercising to build muscle mass.
Women don’t build muscle in the same way as men do, though.
Men have a higher level of testosterone in their bodies, which fuels the muscle-building process.
While women can gain more strength and muscle tone from weightlifting, they are not going to naturally get the same results without actively working toward that goal.
There are vital benefits to women who use strength training in their workouts.
A study published by the journal of extension points this out
|Myth: Doing a lot of crunches will get you a flat stomach.||*myth* false.|
For some people, it makes total sense to do a massive number of crunches if the goal is to tighten the abdominal wall and create a flat stomach.
This is an ongoing myth in which people believe that if they do enough crunches or sit-ups, that abdominal fat will simply disappear into thin air.
This isn’t the case.
In reality, abdominal muscles are so small they have little impact on fat loss and if there’s a layer of fat between the muscles and skin, you won’t see that six pack until the fat layer thins.
In a study published by the journal of strength and conditioning research, a group of 14 men and 10 women between the ages of 18 and 40 were monitored.
They were assigned to one of two groups.
One group was to do abdominal exercises – seven specific exercises for two sets of 10 reps each time
|Myth: To exercise, you have to join a gym.||*myth* false, mostly.|
Joining a gym is often seen as the most important step in getting fit or losing weight.
Obtaining a membership may seem like an essential step, but that’s rarely enough to make the results possible.
In short, while joining a gym is a good way to exercise, most people still need to be motivated to get to the gym and perform with a trainer to get the desired results.
A study conducted by iowa state university found that people who were a part of a health club were able to exercise more.
They also were more likely to have aerobic activity and strength training in their lives.
If a person maintained that gym membership for over a year, the benefits in these areas grew even more so.
What was important, though, is that these individuals went into the gym frequently
|Myth: You can eat whatever you want as long as you exercise.||*myth* false.|
Another way to word this common myth is that you can’t outrun a bad diet.
Some people believe that they can eat anything they want to as long as they exercise.
Some believe that eating “junk” food or food that’s high in sugar is okay as long as they get into the gym and workout for the day.
This is one of the exercise myths debunked by science.
There are those who believe exercise is a miracle cure, that as long as a person is exercising, what they consume plays less of a role in their overall health and weight.
A study conducted by the academy of medical royal colleges focused on this belief that a person could exercise for 30 minutes a day using moderate intensity and do this five times a week to gain the benefits of chronic disease prevention and management.
If a person maintains a high-fat, high-sugar diet, even if they are exercising routinely, it’s unlikely that they will be able to put off the onset of conditions like heart disease and diabetes – both of which are directly impacted by diet
|Myth: Stretching prevents injuries.||*myth* false.|
One of the most commonly believed principles is that if a person wants to limit their exercise injury risk, they need to stretch.
Stretching, in this capacity, is supposed to help decrease the pull on tendons and ligaments, helping to loosen them up so that they are less likely to be strained during any type of exercise.
Yet, this may not be as accurate as many people think.
There are a few things that are wrong with this.
First, there’s no evidence that stretching actually prevents any type of injury from happening.
There is evidence that stretching may prevent you from reaching your maximum strength during exercise or a workout.
When you stretch, you may be putting yourself at a higher risk of injury and limiting the outcome you have from exercise
|Myth: Fat can turn into muscle and muscle can turn into fat.||#REF!|
|Myth: The number of calories your cardio machine says you burned is accurate.||*myth* false.|
Many people want to track the number of calories they are burning during a workout.
They believe this can help them create a calorie deficiency, which occurs when you’re taking in fewer calories than your body is burning.
This means the body has to use stored reserves as energy to fuel a workout.
While this is a good idea – burn more calories than you consume – tracking them is a bit more challenging to do than you may realize.
According to a study published by exercise medicine, exercise equipment isn’t reliable when it comes to tracking the number of calories you’re burning.
The study followed 34 people as they were working out to determine how many calories were burned on various types of exercise equipment.
They found that elliptical machines tend to overestimate the number of calories burned during a workout
|Myth: Workouts should be at least an hour.||*myth* false.|
One of the most daunting aspects of working out is having the time to dedicate each day.
It’s common to believe that for a successful workout, it needs to last at least an hour.
That’s generally not the case.
In a study by the university of copenhagen, researchers found that exercising just 30 minutes each day provides the same effective weight loss and body mass improvements as exercising for a full hour.
The study, published by the american journal of physiology, followed a group of danish men for 13 weeks.
Half of the men worked out for a full hour each day while the other half worked out for just 30 minutes.
All wore heart-rate monitors and devices to calculate calorie burn
|Myth: You should do your cardio first.||*myth* false.|
Hitting the treadmill first isn’t ideal for most people.
While there is a lot of debate about whether people should start with strength training or cardio, most experts believe it isn’t ideal to do cardio first.
When a person engages in aerobic exercise, the body is working to burn through energy and reserves to meet the goals of intensive cardiovascular demand.
Most of the time, a person will burn a significant amount of energy in this way.
That means the body is using its reserves of nutrients during the workout.
When this happens, and then a person tries to lift weights, they will likely have less energy to put towards lifting.
This may limit how many reps they can do or the amount of weight they can lift during the process
|Myth: Bigger muscles translate into greater strength.||*myth* false.|
Having larger muscles doesn’t always mean those muscles are stronger than others.
It is possible to cause muscle fibers and mass to grow without increasing the amount of strength they possess.
The difference here comes from how the muscles grow.
If a muscle is stressed enough and repairs itself, it will add tissue to the muscle group.
This makes the appearance of the muscle much larger.
However, this doesn’t directly translate into increased strength.
Muscle growth, which is called hypertrophy, simply implies the volume of the myofibrils – or long proteins that create muscle cells – are more numerous
|Myth: The more you sweat, the more fat you’ll burn.||*myth* false.|
Sweating doesn’t directly help a person to lose weight, but it may play a role in the bigger scheme.
Sweating is the body’s process of helping to reduce a person’s core temperature.
The body is working to cool itself.
In some cases, it may be doing this because a revved up metabolism causes an increase in the internal core temperature.
If a person’s metabolism is elevated and working at its highest level, that may mean burning through stored fat reserves.
That isn’t the only reason this occurs, though.
Most of the time, during exercise, the body is burning through carbs
|Myth: Exercising will suppress immune system function.||*myth* false.|
It’s common to hear a lot about exercise in general, being a good thing for health.
Living a healthy lifestyle often includes regular exercise.
However, some people believe that exercising will suppress the immune system’s function temporarily.
The truth is that regular exercise is very beneficial to your health and wellbeing.
It has been supported by years and dozens of studies that regular exercise is good for your long-term health.
Daily physical activity is considered beneficial, but if you see no benefits from it, there is no negative to getting this amount of exercise.
A study, published in the journal frontiers in immunology, finds that it is beneficial to your immunological health to participate in ongoing activity
|Myth: Some people just don’t see improvements from exercise.||*myth* false.|
There is a belief that exercise doesn’t work.
Some people claim that even if they exercise consistently, they won’t see any real improvement in their overall fitness level or health.
The specific belief is that even with a higher dose of training, some don’t see any cardiorespiratory fitness improvement.
In a study published by the journal of physiology, it was found that, over six weeks, individuals who exercise consistently saw improvements to their overall cardiorespiratory health.
The study included 78 people considered healthy.
They performed a moderate to a high level of intensity exercise therapy for six weeks.
The study found that in people exercising 60, 120, or 180 minutes each week; there was a gradual improvement in cardiorespiratory rates
|Myth: A person cannot exercise if he or she hasn’t eaten.||*myth* false.|
Food and exercise go hand-in-hand.
Some people feel they cannot exercise or get in physical workouts if they have not eaten a meal.
Rather, there is some evidence that limiting mealtimes may increase a person’s motivation to exercise.
A study published by the society for endocrinology proposes that when there is limited access to food, the body produces a hormone called ghrelin.
This hormone works to increase a person’s motivation to exercise.
The study conducted was done on mice, so the results aren’t 100% applicable to humans, but it’s a good start.
It found that a surge of this hormone was present after a fasting period and that this caused the mice to exercise voluntarily
|Myth: Pre-workout products are just hype and commercialism.||*myth* false.|
Pre-workout myths are prevalent.
Pre-workouts are a type of supplement taken before exercise to enhance the body’s performance.
This process is designed to help give the body’s cells the necessary nutrients to operate at a superior level.
To be clear – there are a lot of products on the market, and not all of them offer the same benefits.
However, the concept of taking a high-quality pre-workout that contains the right balance of nutrients can be beneficial.
A study from the journal of the international society of sports nutrition looked at the use of a variety of pre-workout supplements to measure their impact on anaerobic power, lower and upper body explosive power.
In upper body strength, it was found that pre-workout supplementation is beneficial
|Myth: What you eat after a workout doesn’t matter.||*myth* false.|
Post-workout myths are as numerous as pre-workout myths.
Some people think what you eat after a workout doesn’t matter.
On the other hand, some people think you should eat nothing but a big steak.
The truth is somewhere in the middle.
It is important to give your body the nutrients it needs to achieve optimal performance in all workouts.
While pre-workout allows the body to get through a workout with solid intensity, post-workout supplementation and feeding enables the body to keep burning stored fat and begin the recovery process.
This includes healing and growing muscles while also encouraging long-term fat burn
|Myth: Endurance exercise isn’t safe.||*myth* false.|
One of the more common exercise myths and misconceptions relates to endurance exercise.
Also known as aerobic exercise, this includes any type of increase in breathing and heart rate.
Examples include jogging, biking, walking, and running.
In these cases, the exercise keeps the lungs, heart, and circulatory system functioning at a high level for an extended time.
The benefit of endurance exercise is that it effectively improves the function of the cardiovascular system.
A common myth states that endurance exercise, in which a person is sustaining aerobic exercise long term, isn’t beneficial.
Some believe that the increase in blood urea nitrogen, urine albumin, and creatinine harm health
|Myth: Pregnant women shouldn’t exercise.||*myth* false.|
To be clear, pregnancy differs from one woman to the next.
In every situation, women must reach out for approval from their doctor before deciding to start exercising during pregnancy.
However, in one study, published by the national center for biotechnology information, the goal was to determine if exercise is safe for women who are pregnant in general.
The study looked at the common misconceptions about pregnancy and exercise.
This includes looking at how much physical activity decreases during pregnancy and whether pregnant women recognize these degrees.
It found that mothers who exercised during pregnancy went on to breastfeed longer.
They didn’t see any correlation between birth weight, obstetric pathology, or gestational age, indicating no negative outcome from exercise
|Myth: Weight-loss supplements are good enough to lose weight.||*myth* false, sometimes.|
A wide range of weight-loss products is on the market.
Some of these offer extraordinary promises.
Many of them work.
However, some people believe that taking weight-loss supplements means they don’t have to do anything else to achieve their goals.
That’s a myth in nearly all situations.
In a study published by tunghai university, the goal was to understand what happens to a person’s diet when taking weight-loss supplements
|Myth: You shouldn’t consume carbs before a workout.||*myth* false.|
Some people believe they shouldn’t eat carbohydrates before a workout.
Other people think they should load a significant amount of carbs into their diet before each workout session.
It’s a myth that a person should avoid all carbohydrates before a workout.
There is no evidence that consuming carbs before is bad for a person’s performance or otherwise limit their overall health, according to a study conducted by the school of sport and exercise sciences at the university of birmingham.
The study specifically looked at the belief that a person should avoid carbohydrates in the 60 minutes before a workout.
This process, the myth claims, forces the body to use stored fuel.
However, the result may be that a person develops symptoms of low blood sugar or hypoglycemia
|Myth: Walking 10,000 steps is enough to lose weight.||*myth* false.|
A standard recommendation from some groups is to aim to walk 10,000 steps a day to lose weight.
However, this may be limitedly false information.
Increasing the amount of walking a person does is a good way to improve cardiovascular health.
It also aids in calorie burn contribution, which is one reason why noom encourages walking daily.
The premise of walking 10,000 steps a day in itself doesn’t change the body’s ability to burn through stored fat.
It doesn’t contribute to long-lasting fat burn either, especially if that number of steps is completed over the entire day rather than in a specific high-intensity situation.
In a study published by the graduate institute of sports coaching science at the chinese culture university, the goal was to determine the changes in body composition in a person that walked 12,000 steps each day with moderate-intensity walking and without any intensity
|Myth: You shouldn’t engage in sexual activity before workouts.||*myth* false.|
There is a myth that indicates a person should never engage in sexual activity before starting a workout.
This belief translates into sports, too.
Engaging in any type of athletic performance after sexual intercourse may lead to poor performance, according to the myth.
In older times, many professionals would abstain from any kind of sex to ensure their success on the field.
Research indicates there is no real link between the interactions during sexual intercourse and an athlete’s actions on the field or in the gym.
In a study published by the sports medicine center, school of sports medicine from the university of florence, this topic was observed.
The school utilized the belief that has been in both greek and roman cultures since the beginning of sports performance, that any type of sexual interaction would reduce performance
|Myth: You should only workout during the morning hours.||*myth* false.|
Many people get up in the morning and head to the gym or go for a run.
Some even do so very early in the morning before they start their workday, believing that this is the best time to get results from a workout.
This may not be accurate.
According to a study published by arizona state university’s college of nursing and health innovation, early morning workouts didn’t contribute to the best results.
This study looked at the body’s response to exercise based on normal circadian rhythms.
It found that the best time to work out depends on a person’s physical habits and the body’s internal clock.
For some people, exercising in the afternoon, between 1 pm and 4 pm produced just as good of results as those who exercised early in the morning
|Find ways to enjoy the journey||It’s no surprise research shows you’re more likely to work toward a goal long-term if you actually enjoy the process.|
Make your weight-loss journey fun (or at least tolerable) with delicious and healthy recipes and a hobby that gets you moving, like walking, running or yoga.
|Try hiit||High-intensity interval training (aka hiit) alternates brief bouts of intense effort (think: sprinting, jumping or running) with periods of moderate to low effort (like jogging or walking slowly).|
Research shows this is a great way to burn calories and increase your metabolism, especially if you’re short on time for workouts.
|Walk more||Time and again, research shows walking is one of the best exercises for weight loss.|
It’s easy to stick with, and your chances of injuring yourself are low.
Whether you’re a beginner or a novice, we’ve got a walking plan that can help you increase your step count.
|Does Arginine supplement work?||Little to no effect on vasodilation, blood flow, or exercise metabolites; little evidence of increases in muscle creatine content [supplements].|
|Does Iron supplement work?||Improved work capacity with correction of iron deficiency anemia; conflicting evidence on whether milder iron deficiency without anemia impairs exercise performance [supplements].|
|Does Tart or sour cherry supplement work?||Variable results for aiding muscle strength recovery, reducing soreness, or reducing inflammatory effects on lungs after exercise; insufficient research on ability to improve aerobic performance [supplements].|
|Does Nitric Oxide (Nitrate) supplement work?||Supplementation has been associated with improvements of 4%–25% in exercise time to exhaustion and of 1%–3% in sport-specific tt performances lasting <40min in duration.|
Supplementation is proposed to enhance type ii muscle fibre function, resulting in the improvement (3%–5%) of high-intensity, intermittent, team-sport exercise of 12–40min in duration.
Evidence is equivocal for any benefit to exercise tasks lasting <12min.
|Pump iron||Although you might think aerobic exercise is all you need to do to stay physically active, adding strength training to your fitness routine helps you live a longer life, according to harvard medical school.|
A recent study from penn state showed that older adults who did strength training twice a week had a lower risk of dying.
(but before heading to the gym, check out our beginner’s strength training guide.
) “weight training builds lean muscle mass, which increases resting metabolic rate, and also improves balance, protects our joints, and strengthens our muscles and bones,” hopper says.
You can use your own weight (resistance training), bands, calisthenics, free weights, or weight machines to reap the benefits.
“weight training is the key for allowing the muscles to have the strength and endurance for the body to move during activities of daily living,” says kerry j.
Stewart, edd, director of clinical and research exercise physiology at johns hopkins university school of medicine.
|Don’t sit all day||Even if you don’t feel like you can embark on a major fitness regimen, any amount of movement you do can extend your life.|
A recent study found that as little as 10 minutes of light activity a day—even simple things like walking around your home or doing chores—can reduce your risk of dying.
On the other hand, hopper says inactivity may be as bad for you as smoking! “this lack of stimulus to the muscles, even just a lack of standing or taking a short walk every hour or two, can produce harmful effects such as an increased risk of heart disease, diabetes, and many forms of cancer like breast and colon,” says dr stewart.
“sitting all day slows down the body metabolism so fewer calories are being burned, and levels of blood sugar and cholesterol can increase.
” check out what sitting is actually doing to your health.
|Stretch||According to research , how far you can stretch might be an indicator of how stiff your arteries are, a risk factor for cardiovascular disease.|
“we can prevent a host of health problems by adopting a safe and convenient activity plan that includes stretching,” hopper says.
Stretching and flexibility exercises also help joint health, minimizing the risk of arthritis, which leads to less ability to exercise.
It’s also great for fall prevention, dr stewart says.
“about one out of four people over the age of 65 experience a serious fall each year, which is a major cause of death and disability,” he says.
“persons who perform these exercises are less likely to lose their balance or ‘catch’ themselves, and reduce the speed of the fall if they slip or trip.
” dr thomas suggests taking dance or yoga, which can increase flexibility while at the same time providing a stress-reducing mind-body experience.
Looking for a new flexibility challenge? here’s our go-to one-week stretching program
|Walk||If you find running too intensive, even taking a brisk 20-minute walk a day is beneficial.|
According to research presented at the european society of cardiology, 25 minutes a day of moderate exercise, including brisk walking, can add three to seven years to your life.
“an advantage of walking over running is that nearly the same health benefits can be obtained but with a much-reduced risk of muscle and joint injury,” dr stewart says.
“so an active lifestyle can be maintained for many, many years while protecting against heart disease, diabetes, and cancer.
” hopper says her favorite walking hack is to walk 15 minutes in one direction.
Then, “turn around and walk back to where you started—you will have 30 minutes of walking done before you know it!” she says.
Read up on these helpful tips and burn more calories walking.
|Age gratefully||We’ve all heard about aging gracefully, but it’s important to age gratefully as well—meaning if you think of a long life in positive terms, you’re more likely to have one! research has proven that cultivating gratitude increases well-being.|
“conscious aging is sometimes referred to as vital aging, successful aging, or grateful aging , and the science behind it says that we can live longer by learning to become appreciative of the aging process,” dr serani says.
Growing old is better than the alternative, right? “when you put your focus on the positive aspects of an experience, you tend to find acceptance,” she says.
This can help you prioritize what’s important, reduce stress, and give you the motivation to stay active and eat well.
Read up on the anti-aging treatments doctors actually use.
|Own a pet||Our connections to others don’t need to be of the human variety to add years to our lives.|
Scientists are just now discovering why this is, although any pet owner will tell you their furry friends make them happier.
Studies have shown interacting with animals lowers the stress hormone cortisol and increases the feel-good hormone oxytocin, and reduces blood pressure and cardiovascular risk.
Dogs also encourage exercise.
The american heart association even put out a report endorsing the health advantages of pets—but of course, you must like animals to reap these benefits.
“if you hate cats, owning one won’t improve your life—and if you live longer it will be in misery!” says dr dewar.
|Watch cat videos||Allergic to animals but still think they’re cute? try going online instead.|
The popularity of cat videos attests that the cute critters must be doing something to improve people’s moods.
A study from indiana university found that viewing cat videos gave participants more energy and positivity, and felt less negative emotions like anxiety.
The study authors believe the videos might have the same positive impact on health as pet therapy.
Make sure you know these 4 tips for dealing with anxiety so it doesn’t take over your life.
|Have kids||You might feel like your children are giving you gray hairs, but in reality, having kids can positively influence how long you live.|
A recent study from sweden found that men and women lived longer past the age of 60 if they had children.
In addition, the association between having children and living longer was especially true for those who were unmarried at the time of the study.
“that the association was somewhat stronger for the non-married may suggest that social support is a possible explanation,” the authors wrote.
Check out the book that will help you live longer—and happier.
|Babysit grandkids||If having kids helps you live longer, then you can likely also reap the benefits of being a grandparent.|
A recent study from australia found that people over 70 who sometimes watched their grandchildren were more likely to be alive 10 years later; among those who didn’t, half were dead five years after the start of the study.
Besides keeping you physically active, grandchildren also help you tap into the benefits of social connection.
“a key to living longer involves taking time to nurture all kinds of social attachments,” dr serani says.
“this means making time for your spouse, your children, grandchildren, and friends.
|Practice preventative medicine||No one likes going to the doctor, but having all recommended checkups and preventative screenings for your age, sex, and family history is worth it.|
“regular screening checkups can increase your life by potentially finding preventable or modifiable diseases in their infancy,” says dr jani.
“if blood pressure, diabetes, and cholesterol are found earlier and treated adequately through lifestyle changes and/or medication, then a potential future heart attack or stroke can be prevented.
” although some research has questioned whether annual doctor visits improve health outcomes, you still should have all preventative screenings your doctor recommends.
|Practice preventative medicine||Think about how you feel when you take a walk in the park—good, right? research has shown exposure to nature can help mental health, and the benefits of going green may even help you live longer.|
A harvard study found that people who live in areas with more vegetation and green areas have a 12 percent lower rate of mortality.
The researchers think greenery encourages people to go outside for exercise and social connection with others.
Plus, plants help clean the air and reduce pollution.
|Maintain a healthy weight and shape||Being overweight or obese is associated with a host of life-shortening health issues, including heart disease and diabetes.|
In particular, being “apple-shaped,” or having extra weight around the middle (greater than a 39.
4 inch waist for women and 47.
2 inch for men), was linked to a greater risk of death in a european study.
“in the long-term, people will want to reduce their risk of insulin resistance,” dr thomas says.
“when people eat, the sugars that they bring into their bodies from their meals need to go somewhere.
” exercise and a healthy diet can help it from going to your mid-section.
But before you do anything drastic, check out these 4 simple healthy eating tips to clean up your diet
|Get enough calcium||As we get older, our bones become more brittle, which can put us at risk for falls—and a broken bone can lead to a cascade of health-related issues like infection, lack of exercise, and further injury.|
Head those potentially life-shortening complications off at the pass by keeping your bones healthy with calcium.
“calcium is specifically important for bone health because bones store calcium for when our bodies need it,” dr thomas says.
“before recommending supplements, i like to suggest that patients review their overall diet and incorporate more calcium-rich foods like fish canned with their bones, cheese, milk, and other dairy products.
” dark leafy greens, green beans, and broccoli are also good sources.
As a study from sweden showed, higher levels of calcium reduce the risk of death from all causes.
|Indulge in dark chocolate||Eating for a long life doesn’t mean not enjoying food.|
One yummy treat that may even have anti-aging properties is dark chocolate.
(prefer a workout? according to science, this one could add years to your life.
) research has suggested it may protect against fatal heart attacks, and one study found participants who drank hot dark chocolate every day for 12 weeks even had better, younger-looking skin texture, possibly due to its anti-inflammatory effects.
“dark chocolate may improve blood lipids by helping to increase levels of healthy hdl cholesterol,” palinski-wade says.
“elevated hdl is not only protective to the heart, but higher hdl has been found to reduce the risk of cancer.
” look for chocolate that’s at least 70 percent cacao.
|Follow a consistent workout routine||Research suggests that an early morning workout is best for establishing — and sticking to — an exercise routine.|
But don’t sweat it if you’re not a morning person.
Your body can adapt to training at any time of day as long as you’re consistent.
|Walk and stand more at work||Research continues to show that prolonged periods of sitting increase obesity, poor posture, and chronic pain.|
A standing desk at work can help reduce the amount of time you spend seated.
If you have weekly meetings, try to conduct them while walking to improve blood pressure and stress (among other awesomeness).
|Get a workout buddy||Just like going to a class, having a friend or co-worker who’s doing the same fitness program can add accountability, encouragement, and fun.|
One investigation indicated that training with someone who’s more fit than you pays even bigger dividends.
Another study found that even a virtual training partner can be beneficial for participants.
|Hire a trainer||Do you have a hard time pushing yourself in the gym? research shows working out with a trainer can help increase your motivation and intensity during workouts.|
One study suggests that working with a trainer helps clients increase activity while also improving their attitude.
Trainers aren’t always easy to afford, but if you’re committed to the splurge, don’t forget to make sure the trainer is worth the money.
|Swear a metric sh*t-ton||Strange as it may sound, researchers explored whether swearing when in pain improved pain tolerance.|
It actually benefited some of the subjects — largely because it induced the “fight or flight” instinct and accompanying physical reactions.
Channel your anger into positive goals like reaching new personal records in the gym, but don’t assume it’s healthier to have a potty mouth.
A follow-up examination revealed that the more you curse, the smaller the effect it has in reducing pain.
So maybe not a “metric sh*t-ton,” but a “us-based short sh*t-ton.
|Visualize the exercise||Research suggests that simply imagining powering through that final set or finishing that last half-mile can help prepare the body to actually do it.|
It sounds crazy, but it’s true.
Done properly, visualization can help you practice the execution of specific motor movements, improve performance, and even strengthen your intrinsic motivation.
|Choose a smaller plate||Science shows that the plate you choose to eat from influences how much you put on it.|
Switch to a smaller plate, and you could reduce your calorie intake by 20 percent!.
|Stay hydrated||Drinking plenty of water has a surprising amount of scientifically proven benefits.|
It promotes weight loss by lowering your total energy intake and improving metabolism.
An interesting study of soccer players showed those who drank hydrogen-rich water before heavy exercise also had more energy due to lower blood lactate levels, so you can think of this as a fitness strategy, too.
|Write it down||Research suggests that writing down our thoughts and emotions can reduce day-to-day stress.|
If they’re tough memories, writing them down can lessen their hold.
If they’re positive, documenting them can make you feel more grateful.
So break out that moleskine!.
|Meditate||It’s incredible how much research supports meditation’s health benefits, but don’t be intimidated like i once was.|
It’s super simple to start with popular apps like headspace and calm.
And then, when it’s time, there are also tons of unexpected ways to go deeper.
|Drink less (or at least drink smarter)||Science says boozing can disrupt sleep by preventing chemical interactions that take place during deeper stages of your sleep cycle.|
In other words, you may fall asleep after a long night out, but the quality of sleep isn’t the same.
Similarly, people who sleep less tend to drink more.
It’s a vicious cycle.
You don’t have to give up drinking completely, but being smart about it could have a huge impact on your sleep.
|Stay on top of your doctor's appointments||Don't just assume your doctor will remind you about every test you need to get done and every specialist you need to visit.|
"ask your doc which tests you need and when you need them, then get things like mammograms, pap smears, and colonoscopies regularly," says lakeisha richardson, md.
That way, no matter what health issues start to emerge, you'll be able to catch them early.
And for how to navigate appointments during the pandemic, here are 6 questions you need to ask before you go to your doctor's office.
|Grab some vitamins||As you age, it can be harder to get all the vitamins and nutrients you need from your diet alone.|
That's why you'll want to consider adding a daily multivitamin to your routine.
"i think of multivitamins as an insurance policy against an imperfect diet," michael roizen, md, told the cleveland clinic.
Over 50? a multivitamin can help keep your bones strong, your energy levels up, and your overall health in check.
|Choose positive friends||If you still have negative people in your life who are only causing problems, give them the boot, stat.|
While they drain your energy, spending time with people you love will do the opposite—and you'll feel more youthful because of it.
"stress and how we respond to it has a significant influence on the longevity of our cells and on our bodies as a whole," says keira l.
Barr, md, founder and chief wellness officer of resilient health institute.
"surround yourself with people who support you and your interests.
Lose the people who bring you down.
|Eat breakfast||No more skipping breakfast—at least not if you want to feel younger.|
Not only will eating something healthy first thing keep your energy levels up throughout the day, but a 2014 study published in nutrition journal found it also keeps your cravings in check.
That means you'll be eating wholesome foods that keep you ageless, not loading up on salt and sugar that only brings you down.
|Drink plenty of water||How much water are you actually guzzling every day? the mayo clinic recommends 3.|
7 liters for men and 2.
7 liters for women, and sticking to that could seriously help out in the anti-aging department.
"dehydration can affect everything from the way your body functions to the appearance of your skin," louise says.
"plus, when you're dehydrated, your skin can look dry and dull, making you look older than you are.
|Get a furry friend||To instantly feel like a kid again, adopt or foster a pet.|
There are countless rescue animals that need temporary or forever homes, and you'll get as much from them as you give.
"in addition to being great company, having a pet can benefit our mental and physical health, especially as we get older," joseph mosquera, md, told pet md.
|Find your purpose||It's never too early or too late to find your purpose.|
A 2017 study published in jama psychiatry found that people who have a purpose in life maintain their function and independence as they age better than those who don't.
Once you find your purpose, you could feel younger and more alive than ever before.
"we all love our families, and career is important, but what do you want your obituary to say about you beyond that?" says greenberg.
|Meditate||Instead of constantly being in a go-go-go mindset, take some time to wind down and breathe through a little meditation.|
"stress throws your body functions and hormones off balance and physically ages you.
There's so much research on the mind-body connection proving that when you care for your mental wellness, your body feels better," faramarzi says.
"meditation is one of the best ways to calm your mind and body.
It helps reduce stress, improves brain function, and rejuvenates your whole being so you feel younger.
|Do volunteer work||When you help others, you're also helping yourself rewind time.|
In a 2013 meta-analysis published in the journal psychology and aging, researchers found adults ages 55 and older who volunteered regularly were 24 percent less likely than others to die.
Through doing some good, your body could produce more of the feel-good hormones oxytocin and progesterone, helping you feel young and stay young.
|Stay in control||One of the biggest keys to feeling younger might just be managing your days.|
In a 2019 study published in the journal of gerontology: psychological sciences, researchers found those who felt more in control of their lives felt younger than those who didn't.
And the reason? when you feel in control, your mental health gets a boost and you feel like what you do matters.
That leads to making healthier choices that, in turn, help you feel younger than you are.