Advertising
Advertising

Prolong Your Life Starting Today With These 5 Simple Tips

Prolong Your Life Starting Today With These 5 Simple Tips

Prolonging your life is easier said than done. Maintaining a healthy lifestyle in the west is much like maintaining a car. It may crap out on you depending on how poorly you take care of it.

Whether you are a millennial, Gen-Xer, or a Baby-Boomer, health is the great equalizer. It favors no one but the proactive. Anyone at any stage can take their health into their own hands. However, knowledge of health is not a natural endowment and must be sought after. The problem is that much of the information we find on the internet regarding health is usually written by “quacks.” In order to break from this theme, I have compiled a list of 5 ways to prolong your life with citations made available for each. Some of these citations come straight from the World Health Organization, the Mayo Clinic, government websites, or doctors who have been cited in the links.

Advertising

The following areas are things we may tend to overlook in life, but that we should give more of our attention to. Here are 5 ways to take charge and prolong your life starting today.

Adopt A Healthy Diet

The sodium and sugar intake in the average western diet leaves a lot to be desired. How can you possibly prolong your life with your diet? The trick is to consume sodium and sugar in moderation. The World Health Organization recommends the following:

Advertising

  • Consuming more fruit, vegetables, legumes, nuts, and grains.
  • Reducing your intake of salt, sugar, and fats.

Have A Social Life

Having a social life is also a key way for you to prolong your life. The Mayo Clinic shows us some key benefits of having friendships:

  • Reduces stress
  • Helps you cope with trauma
  • Encourages you to change or avoid unhealthy lifestyle habits, such as excessive drinking or lack of exercise

Exercise Regularly

It is obvious to most that you need to exercise in order to prolong your life. However, if you are second-guessing your exercise routine, here is a tip:

Advertising

  • The National Institutes of Health (NIH) recommends at least 2.5 hours per week of moderate-intensity exercise to increase life expectancy by 4.5 years.

Get Enough Sleep

I know. The boss wants you to put in extra hours, you need to play with the kids a little while more in order to get them tired enough to go to sleep, you have one more thing on your checklist to complete before you get to bed — these are all very valid points. How can you prolong your life with this busy schedule? Think of the many times that you just sit down and stare at your smartphone during those off-the-clock hours. Time management skills can also be used in your personal life in order to get the necessary amount of sleep needed in order to be healthy. Here are some of the benefits of getting enough sleep:

  • Sleep keeps your heart healthy
  • May prevent cancer
  • Reduces stress
  • Reduces inflammation
  • May help you lose weight
  • Reduces your risk for depression
  • Helps the body repair any damage

Consume Plenty Of Water

Our bodies are 75% water. Most of us do not get the necessary amounts of water needed in order to maintain our health. Here are some of the benefits to consuming adequate amounts of water:

Advertising

  • May prevent colon cancer
  • Flushes out toxins
  • Aids in weight loss
  • Moisturizes your joints

“Health is wealth.” We have all heard that adage time-and-time-again. However, we should keep in mind that repetition does not preclude the saying from the realm of fact. If you are a healthy individual, you will not have to spend your retirement money on hospital bills. You are more likely to actually use that money to enjoy a nice long life.

Now that you have checked out these quick tips, I hope that you take the necessary steps in order for you to prolong your life starting today!

Featured photo credit: Johan Mouchet via unsplash.com

More by this author

Prolong Your Life Starting Today With These 5 Simple Tips This Unique and Turnt Up Video Makes Learning Guitar Chords Easy This Intelligent and Turnt Up Video Makes Learning Guitar Chords Easy A Complete Guide To Develop A Healthy Soul This Intelligent and Turnt Up Video Makes Learning Guitar Fun

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

shutterstock_251341681

    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

    Advertising

    shutterstock_314080697

      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

      shutterstock_326069966

        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

        shutterstock_314080715

          Works: Triceps

          Advertising

          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

          shutterstock_298755041

            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

            shutterstock_314080343

              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

              Advertising

              ab891e2e702b8027b704791ef556d0ce

                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

                shutterstock_314080298

                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

                  shutterstock_275943536

                    Works: Triceps and Biceps 

                    Advertising

                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

                      Read Next