Healthy habits for a longer, healthier life

Living healthily involves taking care of your entire body. Exercise, nutrition and mental wellbeing are three crucial elements in the quest for health and longevity. All three of these factors are intertwined and have an impact on one another. That's why it's vital to incorporate physical activity, a healthy diet, and your mental wellness practices into your daily life. Here's how.

The power of movement

Regular physical activity helps you to feel better overall - body and mind. And, there are many short- and long-term benefits of exercise.

Exercise can:

• Raise your self-esteem and self-worth
• Boost your mood
• Bust stress and relieve anxiety
• Lower the likelihood and symptoms of depression
• Improve sleep
• Help maintain a healthy weight
• Reduce the risk of heart disease, diabetes and developing cancer
• Improve cognition and reduce the likelihood of dementia

So just how much exercise should you be doing to experience these benefits? The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity per week (that's just 30 minutes per day over five days) or 75 minutes of vigorous-intensity physical activity per week.

Even small changes towards creating and sustaining healthier habits can have a significant impact on your health and life span. Sustaining a habit of at least 5,000 steps three times per week for two years can add up to three years to your life expectancy, according to research called 'The Vitality Habits Index' released by Vitality and London School of Economics.

What kind of exercises can you do to stay healthy? Anything that you enjoy from running and walking to dancing, boxing or aerobics. Even activities like taking the steps instead of the lift at work or gardening count towards your movement goals.

Mental wellbeing matters

Your mental wellbeing is just as important as your physical health. In fact, the two are intrinsically connected, playing a crucial role in overall health and longevity. Good mental wellbeing helps you feel more fulfilled, learn and work well, cope with the stresses of life, realise your abilities, and contribute towards your community and those around you.

Here are some tips to take care of your mental wellbeing:

• Exercise and eat healthily
• Get enough good quality sleep
• Find a sense of purpose
• Manage stress levels
• Focus on meaningful connections
• Do self-care activities
• Create a work-life balance
• Get out in nature

Practising mindfulness techniques can also help you to build and develop the ability to stay calm, steady and mentally resilient when you're under stress. Being mindful can help direct your attention away from random and unnecessary thoughts that can drain you. Mindfulness techniques include meditation and breathing exercises.

And, if you find that you are struggling with your mental wellbeing, there is no shame in contacting a psychologist for psychotherapy.

Nourish and flourish

A healthy diet is an essential part of your overall health. Good nutrition will nourish your body; boost your mental health, cognitive function and immune system; enhance your energy levels; help you to maintain optimal weight; and lower your risk of chronic health conditions.

Follow these plate power tips:

• Diets with fruits, nuts, vegetables, fish, olive oil, low fat dairy and antioxidants are associated with better mental health.
• Chose whole grains like brown rice and wholewheat bread over their white, more refined counterparts.
• Cut back on salt, sugar and processed and junk foods as these contribute towards weight gain, inflammation and chronic diseases.
• Favour lean proteins like fish, chicken without the skin, eggs and legumes.
• Sip on 1.5 litres of water daily to stay hydrated.
• Keep your gut healthy with fermented foods like yoghurt, foods rich in dietary fibre, and colourful fruits and vegetables.

The benefits of eating healthy are an undisputed investment into your physical health, mental wellbeing and overall quality of life.

Start small until healthy living becomes a habit

Start with small, consistent changes until healthy exercise, eating and mindfulness practices become a routine part of your life. By prioritising good nutrition, exercise and mental wellbeing, you'll improve your chances of living a long, healthy life.