Your lifespan can increase by 9 years; just improve your lifestyle, eating habits, and sleeping schedule.

News Topical, Digital Desk : India may have been emerging from the grip of malnutrition for some decades, but now faces a new challenge: rising obesity, diabetes, and several non-communicable diseases (NCDs). These are the result of urbanization, sedentary lifestyles, and an increasing dependence on unhealthy foods. According to the Indian Council of Medical Research (ICMR), more than 60 percent of deaths in India are due to causes such as cardiovascular diseases, diabetes, hypertension, and cancer. 

All of these are lifestyle-related non-communicable diseases. According to a recent study published in the research journal Lancet, five minutes of extra sleep, two minutes of moderate exercise, and a little careful diet can add a year to the life of people who are sleep deprived, physically inactive, and have become careless about their eating habits. Striking a balance between sleep, physical activity, and diet can be more than the sum of the individual changes.

You will get maximum benefit from a healthy routine 

The research concludes that 42 to 103 minutes of exercise, seven to eight hours of good sleep per day, and a healthy diet (e.g., fish, whole grains, vegetables, and fruits) are necessary to increase life expectancy by 9.35 years and healthy life span by 9.46 years. However, the study doesn't mean you should exercise for two minutes and assume your goal is achieved. 

You should do 20 to 30 minutes of vigorous, breathing exercises that incorporate both strength and cardio. Similarly, avoid ultra-processed foods, smoking, alcohol, body mass index, insomnia, snoring, and daytime lethargy. These are all factors that need to be addressed equally. A healthy life depends on a balanced and organized routine, and we should embrace this early. 

• 1.8 billion adults worldwide who are not physically active are expected to be at risk of disease in 2024, according to the World Health Organization.
• 50% of Indian adults do not engage in adequate physical activity, which is essential for staying healthy.
• 10 minutes of vigorous exercise per day reduces the risk of premature death by 15 percent.
• 56.4% of diseases are directly linked to poor diet, according to ICMR.

How to plan a workout

Workout plans are often designed with the body in mind, focusing on burning calories, increasing strength, or flexibility. However, it's equally important that exercise improves your mental and emotional well-being. Research shows that exercise reduces symptoms of anxiety and depression and improves sleep.

• Aerobic Fitness - When you breathe deeply and rapidly during exercise, your heart rate increases. This improves blood circulation to the muscles. The better your aerobic fitness, the more efficiently your heart, lungs, and blood vessels will transport oxygen throughout the body. For this, you can do activities like brisk walking, jogging, cycling, swimming, etc.
• Strength Training - Muscular fitness helps strengthen bones and muscles. These exercises are essential for weight management and maintaining flexibility. These exercises include push-ups, pull-ups, sit-ups, and leg squats.
• Core exercises – These are essential for strengthening the abdominal muscles, neck, back, and lower body. Exercises like planks and sit-ups can be used.
• Flexibility and stretching are essential for keeping joints active and maintaining body balance. Try to hold a stretch for 30 seconds. If you want to stretch before a workout, warming up is essential. Walking or exercising for five to ten minutes before stretching is essential. Yoga is an excellent solution for this.

Understand the importance of good sleep

Not getting enough quality sleep can lead to fatigue and drowsiness. The circadian rhythm is a 24-hour cycle that regulates many physiological processes in your body. It's influenced by light and darkness, which signal to your body when it's time to wake up or prepare for sleep.

In today's times, stress, illness, and the increasing burden of responsibility are disrupting sleep. You can't control all the causes of insomnia, but a little improvement in your habits can improve your sleep. Set a fixed time for sleeping and waking up - To get a good seven to eight hours of sleep, it is essential to set a fixed time for sleeping and waking up. If you don't fall asleep within 20 minutes of going to bed, you can do some activities that calm the mind.

• Pay attention to your eating and drinking habits: It's important to eat at least a few hours before bedtime. Nicotine, caffeine, and alcohol can affect sleep quality.
• Sleep hygiene: The bedroom should be quiet and appropriate for the weather. Avoid smartphones, televisions, and other gadgets an hour before bedtime.
• Physical activity: Being physically active and exercising during the day can improve nighttime sleep. Daytime napping should be avoided.

Balanced diet for health

Dependence on processed foods high in sugar and harmful fats is making people sick. This is contributing to the rise in obesity, type 2 diabetes, hypertension, and heart disease. A healthy lifestyle can reduce the risk of type 2 diabetes by up to 80 percent.

Micronutrient deficiencies are a major challenge today. Excessive calorie intake and poor diets are leading to metabolic disorders, insulin resistance, and other health problems. The ICMR has also issued comprehensive guidelines for improving dietary habits. Proper eating is the foundation of health.

• The amount of salt in food should be limited.
• Reduce the use of oils and fats and get healthy fats from nuts, seeds and seafood.
•  45 percent of the calories in the diet should come from cereals and millets, 15 percent from pulses, beans, milk and fruits.
• Grains – 180 to 360 grams per day 
• Fruits and vegetables – 400 to 600 grams per day 
• Pulses – 85 grams per day
• Poultry, eggs, and seafood – 30 grams of meat can be substituted for pulses 
• Milk – 300 ml per day

Improve routines at different levels

Dr. Suranjit Chatterjee (Senior Consultant, Indraprastha Apollo Hospital, New Delhi) explains that sleep has become paramount in today's times. Getting six to eight hours of quality sleep maintains brain activity, reducing the risk of dementia and other diseases. Numerous studies have proven that good sleep maintains proper functioning of the body. Maintaining a healthy diet, sleep, and exercise can reduce the need for medication. 

The Lancet study highlights a healthy lifestyle. Sleep was previously undervalued, but now many studies are recognizing it as essential for a healthy life. Similarly, brisk walking for three to four kilometers is essential. However, before engaging in any exercise, it's important to understand your health and heart health. 

If you're short of breath, consult a doctor. You can do anything from a brisk walk, swimming, cycling, or running. Even walking 3-5 km for 30 to 35 minutes a day, five days a week, is sufficient.

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