What would you do with 5 extra years? 10 ways to live longer

The pursuit of living longer is nothing new. Records of pioneering science to extend lifespans go back as far as King Louis XIII of France in the 17th Century.

After all, living to a ripe old age allows us to spend more time with the people we care about and keeps us doing the things we love for longer – even if that’s ruling a nation.

A common misconception, however, is that we are powerless over the ageing process. Instead, we must accept the cards that nature has dealt for us – and hope we come up trumps.

But that’s not always strictly true...

The good news is that we have more control over our ‘healthspan’ than we may have once thought. And finding the time to look after ourselves now may well give us more of it in the future.

Of course, illness can happen to all of us – no matter what we do – but increasingly we are learning about what lifestyle changes we can make to improve our chances of doing our thing for a bit longer.

At Vitality, we even see in our own data that inactive members who take steps to get heathier live on average up to five years longer .

I know what you’re thinking… there are hundreds of things that you ‘should’ be doing for your health, but you cannot find the time – the irony!

To save you precious hours devising a list, we have put together 10 that you can adopt today.

1. Feed your gut

Do you know your kimchi from your kefir or kombucha? Your gut will thank you for giving them a go. These fermented foods can help digestion, immunity and reduce your risk of heart disease.

Why not try this gut-friendly stuffed chicken breast with creamy leeks and butter beans that you can do in the air-fryer from our resident nutritionist James Hudson?

2. Variety is the spice of life

Adding spices to your meals not only contributes towards your 30 plants a week, but they can also help to reduce inflammation and lower your blood pressure.

Turmeric in particular is rich in phytonutrients, which shields cells from damage.

3. Chop it like it’s hot

Many of us are time-poor, but if you take the time to cook from scratch, you’ll have more control over the foods that you are eating, so you can make sure they’re good for your body. Baking has also been found to be good for our mental wellbeing.

4. It’s a team effort

New research from Vitality has found that only 4% of women take part in team sports . This means many are missing out on vital social and health benefits, including connecting with like-minded people and getting a confidence boost.

5. Strut your stuff

Putting on your dancing shoes doesn’t just benefit your physical health. Evidence supports that dancing can reduce risk of dementia as it activates several parts of the brain due to the coordination (or lack of) involved.

6. Set your circadian rhythm

Getting outside in the morning sunlight (whether it’s shining or not) triggers your body’s natural circadian clock. By doing this, it lets your body know which biological processes need to take place, such as hunger and your body temperature; helping you to regulate appetite and reduce stress.

7. Learn a language

Do you know your dankes from your de nadas or s’il vous plaîts from your saluts? Studies show that learning a second language can slow cognitive ageing and later onset of dementia. With five extra years, Vitality Ambassador, Nat Sciver-Brunt said that she would learn French. “Mais oui!”

8. Helping others helps you

Giving back isn’t just good for communities in need, it’s a two-way street. Research shows that acts of kindness, such as volunteering, reduces stress and improves our self-esteem as we help others in need. It also helps us to gain a perspective on our own life and makes us grateful for the things we have.

9. Look after your pearly whites

Good oral hygiene ensures that infection-causing germs do not live in our mouths or pass onto the rest of our body. Having healthy teeth and gums can prevent the development of some cancers and improve mental wellbeing.

10. You’re never too old

It’s never too late to take control of your health. Whatever health change you want to make, big or small, you will see the benefits. Even after the age of 80, people can improve their health – and even live to be 100!