The secret to longevity is revealed. Just 5 minutes of extra sleep and a 2-minute walk every day will change your life.

News Topical, Digital Desk : The average life expectancy in India has now crossed 70 years, but are we really living a "healthy" life? Statistics show that the average Indian spends the last 10 years of their life battling chronic illnesses (such as diabetes and high blood pressure). 

A recent study published in The Lancet reveals a simple path to longevity and a disease-free life. Let's learn how you can live a long and healthy life. 

Sleep, exercise and diet are essential pillars

Researchers analyzed data from 59,000 people and found that sleep, physical activity, and diet all play a role in determining how long you'll live. The good news is that you don't need to make any major changes; small improvements can yield big results.

20-minute walk

The study found physical activity to be crucial. People who walked briskly or remained active for at least 20-22 minutes a day showed faster improvements in their longevity and health. Even just 20 minutes of walking or exercising daily can provide numerous benefits for your metabolism and heart health.

Small changes, big benefits

Often, people simply change their diet or go to the gym, but ignore sleep deprivation. According to studies, fixing just one habit isn't enough.

• Sleep – 7 to 8 hours of sleep daily regulates hormones.
• Diet – Including fruits, vegetables and whole grains in your diet gives the body the power to repair itself.
• Activity- Daily walk controls glucose level and blood pressure .

Surprisingly, if you increase your sleep by just 5 minutes, your walking by 2 minutes and make a slight improvement in your diet, then your estimated age and health can increase by one year.

9 years of disease-free life

The group with the best lifestyle (7-8 hours of sleep, more than 40 minutes of exercise, and a good diet) had a 9-year longer life expectancy and a 9-year longer disease-free life compared to the group with the worst lifestyle. This significantly reduced the risk of major diseases such as heart disease, cancer, type 2 diabetes, and dementia .

Small steps, big victories

In a country like India, where medical costs and pollution are rising, increasing health span is essential. You don't need to radically change your life; simply save half an hour of sleep each night, take a brisk walk in the evening, and increase the fiber in your diet. These small, consistent improvements will keep you independent and healthy into old age.

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