Make note: There are a lot more tips for longevity in the blog post than we had time for in the podcast episode, so make sure you listen to this episode as well as read the entire post.

Life expectancy in America is 78.7 years according to Data from the National Vital Statistics System.(1) Although it varies from state to state. If you're an Asian American, your lifespan is expected to be about eight years longer. (2)

Most people say they want to live a longer life, although the number of years is not the only goal. Keep in mind that a long life span is not the same as a quality health span. We want to live a healthier life, longer.

So how do we go about healthy aging? That is the topic on this episode of A Healthy Bite. Nikki and Ashley from The Habit Society are joining me for a discussion about how to make healthy habits stick.

Healthy Habits for a Longer Life

As mentioned in this podcast episode, there are numerous healthy habits you could employ in hopes of extending your life span. The challenge is prioritizing them and being consistent. Depending on willpower alone usually results in failure.

Exercise

Any form of regular exercise is better than none at all. However, there are a few forms of physical activity that have been shown to have specific benefits on a long and healthy life. (3)

* HIIT or High-Intensity Interval Training - According to Harvard geneticist, Dr. David Sinclair, HIIT exercise induces sirtuin defenses (a class of protein that helps regulate cellular aging) which can defend cells against disease and aging. (This is also true for intermittent fasting.) HIIT training can be done by doing sprints, jumping rope, burpees, or whatever it takes to increase your heart rate for four minutes at a time which will trigger a hypoxic response. This simply means it's hard to breathe, i.e. you're working your butt off!* Strength train at least twice, but preferably three times per week, allowing a 48 hour recovery period between workouts. Kettlebells, dumbells, or whatever you have on hand will work.  In between strength training days, practice active recovery exercises such as swimming or biking (at an intensity level where you can still have a comfortable conversation.)* Yoga - Many studies have been done on the health benefits of yoga. Reduced risk of cardiovascular disease, as well as metabolic syndrome to mention two important ones. (4) In addition, yoga is associated with improved mental health.

Yoga has benefits beyond physical fitness

One of my most recent favorite tips for longevity was to start practicing yoga. I've practiced on and off over the years but recently started being consistent along with my twelve-year-old daughter. I was amazed at how much it improved my outlook.

In a study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation for five days a week over 12 weeks. Researchers measured biomarkers of cellular aging and stress before and after the 12-week yoga program and found that yoga slowed down markers of cellular aging and lowered measures of inflammation in the body. Yoga Can Slow Effects of Stress and Aging, Studies Suggest