Why Soft Skills Are More In Demand Than Ever

It used to be that hard skills were valued more than soft skills in the workplace. But that has changed significantly over the last several years. According to Rohan Rajiv, Director of Product Management at LinkedIn, “Foundational soft skills have become even more important given the rise of remote and autonomous work, and are growing in importance across industries, levels and work environments. In fact, these soft skills were featured in 78% of jobs posted globally over the last three months.”

But it’s not just about recruiting employees with the right transferable skills. Companies are also focusing on upskilling workers to address the social and emotional skills that are in high demand. As reported in a McKinsey survey, the proportion of companies addressing empathy and interpersonal skills doubled in 2020. Between 2019 and 2020, skills like leadership and management became a much bigger priority for most companies, jumping ten percentage points year over year, from 40% to 50%.

Soft skills generally refer to categories like leadership, communication and problem-solving. On the other hand, hard skills are the technical capabilities that can be quantified and measured. Typically, workers can acquire this knowledge through formal coursework, on-the-job training and real-world experiences. Based on recent LinkedIn data, “Hard skills can help you get a recruiter’s attention, but soft skills can help you land the job.”

In fact, 45% of all LinkedIn Premium jobs posted within the past three months mention the importance of communication skills. And more than 61% of professionals say soft skills in the workplace are just as important as hard skills. Clearly, soft skills are more in demand than ever. Let’s take a closer look at why and how you can leverage them to future-proof your career.

Soft skills provide career longevity

Technical capabilities can only take you so far in your career. To really soar, you need skills that are harder to measure but critical to success. In LinkedIn’s 2019 Global Talent Trends report, 89% of recruiters say that when a hire doesn’t work out, it usually comes down to a lack of soft skills. While most people are hired for their technical abilities, their soft skills give them “career durability,” says Alexandra Levit, author of Humanity Works:

Merging Technologies and People for the Workforce of the Future. Levit defines that term as the ability to acquire the skills, knowledge and mindset needed to be an engaged and productive team member. “For someone to be successful ten years down the road, they need to be resilient and be able to reinvent themselves in different learning environments,” she adds.

Soft skills are highly transferable

Technical skills constantly change, but soft skills remain with you throughout your career. That’s because they are relevant, transferable and keep an individual highly employable. In addition, soft skills are desirable because if you already have them, your employer doesn’t have to train you on them. As a result, you can more easily hit the ground running and make valuable contributions.

Rajiv adds, “While companies often offer training in required hard skills, soft skills provide the foundation on which to keep building other skills, which is why they’re so in demand now.” Because of their transferability, soft skills also make it easier to change careers, no matter what industry or company you want to pivot to.

 With companies shifting to hybrid or remote work models, soft skills have become just as important as technical knowledge. For example, effectively communicating and collaborating have become a top priority because those skills are vital to succeed in a virtual world. Also, with remote positions in high demand, the talent pool is increasingly crowded.

Many job applicants will have similar qualifications and technical skills. By highlighting your soft skills, you’ll have a competitive edge so you can land the job you really want. Since the pandemic, soft skills are no longer optional. Instead, they are essential to get hired and succeed in today’s workplace. By keeping them sharp, you’ll be able to stand out, remain competitive, and ultimately future-proof your career.

I’m a career and life coach who helps people go from soul-sucking job to career fulfillment. As the founder of Corporate Escape Artist, I made the leap

Source: Why Soft Skills Are More In Demand Than Ever

Critics by Helen Colman

When we think about training in the workplace, soft skills can often be overlooked because they’re not as tangible as ‘hard skills’ like coding or advanced Excel skills. But developing soft skill training for employees is just as important as technical skills.

One study by MIT Sloan found that a controlled, 12-month soft skills training trial in five different factories yielded a 250% ROI in just eight months. Their training in soft skills like problem solving and decision making increased productivity, made complex tasks more efficient, and improved employee attendance. 

Stanford Research Institute International determined that 75% of the long-term success in a given job role is based on a mastery of soft skills, and only 25% of that job success comes from technical skills. As you can see, the results from soft skills training are impressive. So let’s take a closer look at how it all works.

What Are Soft Skills? 

Soft skills tend to be more personality-focused, as opposed to being based on qualifications, technical skills, or vocational experience. That includes things like people skills, social skills, interpersonal skills, and transferable skills. 

In contrast, hard skills are technical skills that are often job specific. They come from certification programs, employee training, and work experience and can be taught, measured, and tested through exams and practical assignments or quizzes. 

Hard skills tend to relate to the core business of an organization, such as writing skills, computer networking skills, machine operation, business analysis, design, and construction. Soft skills deal more with interpersonal relationships and involve things like conflict resolution, communication, listening, and problem-solving.

As mentioned, soft skill development is often underestimated and not given due importance. Plus, while hard skills can be learned and mastered over time and with repetition, soft skills can be harder to develop and more difficult to accurately evaluate and measure. These are the reasons for a huge shortage of soft skills in 2020. LinkedIn carried out a study in 2018 covering 100 metropolitan cities in the United States and discovered a communication skills shortage in 1.4 million people. 

But does addressing this gap really make sense? Why do soft skills in the workplace matter?

How Soft Skills Training Can Benefit Any Business

Competencies like communication, conflict resolution, and problem solving underpin almost every facet of business operations. Across your organization, in every business unit and employee role, soft skills are crucial for gaining new clients, improving customer service metrics, and building a stronger team dynamic. 

There are many other organizational benefits to be gained from soft skills programs, and here are our top three:

1. Improve customer service

This could be considered the most obvious benefit of improving soft skills in the workplace. Your employees will be able to actively listen more effectively to establish your customers’ needs, identify problems, and help them resolve it. They are also likely to have more compassion and empathy after enhancement of soft skills, which can have a large positive impact on customer service. 

2. Increase sales

Improving soft skills can benefit your sales team during the sales negotiation process. Employees can use their competencies to engage with the client on a more personal level, without breaching the all-important professional boundaries, and your customers will definitely appreciate this. When employees take additional time to discuss the pain points that your clients experience and match them with the right solution, the sale will result by itself.

3. Improve employee retention

Your organization will retain more talent because you’ve invested in their professional growth, and this pays off. You will reduce the need to hire and train replacement staff, thus reducing organizational costs. 

Additionally, soft skills improve knowledge retention and equip employees to take ownership of their personal development. 

Top Soft Skills That Will Improve Your Employees’ Performance

That list showed you some significant benefits of soft skills training, but what competencies should you concentrate on with your employees to actually achieve all of those gains?

LinkedIn recently published a list of the most in-demand soft skills, and leadership, communication, collaboration, and time management came out as the ones employers were actively seeking. Now let’s take a closer look at the specific skills you should consider training your employees in.

If you identify an employee who has a development need for a specific soft skill like leadership, you can consider bringing in a mentor or coach and tailor a learning approach that’s specific and targeted. The coaching process in the workplace typically implies collaboration with the employee to identify, target, and plan for better performance.

This is how it works: A coach defines the employee’s goals, existing skill sets, strengths, and, of course, weaknesses. For example: the employee finds out that he/she is not good enough at communicating with the staff supervised, so a coach creates a development strategy and provides him/her with a clear pathway to improve their communication skills. When an employee is on their way to implement this strategy, a trainer supports them and provides them with actionable feedback.

Coaching/mentoring is especially effective in imparting soft skills, such as communication and leadership…..

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Cardio and Strength Training May Help You Live Longer, Study Says

A consensus is building among experts that both strength training and cardio‌ are important for longevity. Regular physical activity has many known health benefits, one of which is that it might help you live longer. But what’s still being determined are the types and duration of exercise that offer the most protection.

In a new study published in The British Journal of Sports Medicine, researchers found that while doing either aerobic exercise or strength training was associated with a lower risk of dying during the study’s time frame, regularly doing both — one to three hours a week of aerobic exercise and one to two weekly strength training sessions — was associated with an even lower mortality risk.

Switching from a sedentary lifestyle to a workout schedule is comparable to “smoking versus not smoking,” said Carver Coleman, a data scientist and one of the authors of the study.The paper is the latest evidence in a trend showing the importance of strength training in longevity and overall health.

“The study is exciting because it does support having a mix of both aerobic and strength training,” said Dr. Kenneth Koncilja, a gerontologist at the Cleveland Clinic, who was not involved in the study. “That is definitely something I talk with my patients about all the time.”

For the study, researchers used National Health Interview Survey data, which followed 416,420 American adults recruited between 1997 and 2014. Participants filled out questionnaires detailing the types of physical activity they had been doing, which included specifying how much moderate or vigorous exercise, along with how many sessions of muscle-strengthening exercises they did in a week.

After adjusting for factors such as age, gender, income, education, marital status and whether they had chronic conditions, such as diabetes, heart disease or cancer, researchers found that people who engaged in one hour of moderate to vigorous aerobic activity a week had a 15 percent lower mortality risk. Mortality risk was 27 percent lower for those who did three hours a week.

But those who also took part in one to two strength-training sessions per week had an even lower mortality risk — a full 40 percent lower than those who didn’t exercise at all. This was roughly the difference between a nonsmoker and someone with a half-a-pack-a-day habit.

Experts say it has been difficult to study longevity and strength training because so few people do it regularly. Even in the recent study, just 24 percent of participants did regular strength training (as opposed to 63 percent who said they did aerobic workouts). “Even with huge cohorts like we had here, the numbers are still relatively small,” said Arden Pope, an economist at Brigham Young University and one of the authors of the paper.

However, research is starting to catch up. In a recent meta-analysis, published February, also in The British Journal of Sports Medicine, researchers were able to quantify the effect of strength training on longevity outside of aerobic activity.

They found the largest reduction was associated with 30 to 60 minutes of strength training a week, with a 10 to 20 percent drop in the risk of mortality, cardiovascular disease and cancer. However, as Haruki Momma, a sports scientist at Tohoku University and one of the authors of the study, points out, there needs to be more research done to find the optimal amount of strength training.

Even though more research is needed, experts generally agree that regular strength training can have important benefits for healthy aging, including maintaining a high quality of life.

“You will function at a much higher level, for longer, if you have good muscle strength,” said Dr. Bruce Moseley, an orthopedic surgeon at Baylor College of Medicine.

Muscle strength is required for a number of daily activities, such as getting out of a chair, opening a jar of pickles, carrying groceries into the house or doing yardwork. However, “we progressively lose muscle mass as we age,” said Monica Ciolino, a physical therapist at Washington University at St. Louis.

This muscle loss usually starts in a person’s 30s and progresses with age. However, “we can absolutely fend off the negative effects” with regular strength training, Dr. Ciolino said. And it’s never too late to start. Research shows even septuagenarians with mobility issues can benefit from a regular strength-training program.

Dr. Moseley suggests aiming for a consistent strength-training schedule and easing into it to avoid overuse injuries.

“Keep it at a light and easy level at first,” he said. “Once your body starts getting adjusted, then you can start increasing.”

If you are still uncertain about certain exercises, he recommends seeking out expert advice through an exercise class or consulting with a personal trainer. The important thing, he said, is to get to started and to make it a habit. Not only can this help you live longer, it will improve your quality of life.

“When I ask people, ‘What does successful aging mean to you?’ people say they want to be independent, they want to maintain their function and quality of life, they want to do the things that they want to do,” Dr. Koncilja said. “It’s not necessarily just living as long as possible.”

Source: Cardio and Strength Training May Help You Live Longer, Study Says – The New York Times

Critics by Tara Laferrara, CPT

Choose an activity and make sure it’s something you actually like or, if like is too strong of a word, at least feel comfortable doing, which will help keep you motivated.1 This can be anything that involves some kind of continuous, rhythmic movement that gets your heart rate up.

Ideas include home cardio exercises and workouts, walking, running, cycling, home workout videos or online fitness videos, cardio machines such as a treadmill, stationary bike, rowing machine, or elliptical trainer, exergames, organized or casual sports,Hate cardio? Anything that gets you moving can count: Walking around your house, dancing in your basement, strolling the mall, etc. Make it your own.

Choose the Days and Times You’ll Exercise

General guidelines suggest moderate cardio for 30-60 minutes most days of the week, but start with a) What you actually have time for and b) What you can actually handle. If you’re not sure, start with a basic program that’s 3-4 days a week.

Figure out how much time you’ll exercise. Again, this is based on how much time you actually have (not how much time you think you should have) and what you can handle. One reason we fail to stick to exercise is that we don’t work with our schedules as they actually are.2 If you really only have 10 minutes a day, then that’s what you use for your workouts.

Schedule and Prepare for Your Workouts

Put your workouts in your calendar just as you would any appointment. Treat it like something you would never miss such as a doctor’s appointment or a massage. Plan ahead and start to prepare for your workout well in advance. If you workout in the morning, gather your things the night before. If you like to workout in the evening, or after work, be sure to prep in the morning. You should have everything you need – Clothes, shoes, water, snack, heart rate monitor, phone, etc. ready and waiting before your workout. If it’s not, you’ll have one more reason to skip your workout.

Start Where You Are and Check-In Weekly

If you can’t do 30 minutes, do 5 or 10 or whatever you can do, and progress by adding a few minutes to each workout until you can go continuously for 30 minutes. Make notes of any difficulties you’re having and deal with them right away. If you’re finding it hard to fit in workouts, think of ways to do short bouts of exercise throughout the day.

Strive to work at a moderate intensity, in the low-middle end of your target heart rate zone. Don’t worry too much about working hard during the first few weeks, but do try to work at a level that feels like actual exercise.

Signs of Overtraining

Overtraining is a common problem with new exercisers.3 You may tend to do the amount of exercise you believe you need to lose weight or improve fitness and forget your body isn’t necessarily ready for that amount.

Pay attention to these warning signs of overdoing it such as loss of motivation to train, feeling more sore than usual, a higher resting heart rate, fatigue, sleep disturbances, and mood changes.

How to Prevent Overtraining

If you begin to experience signs of overtraining, back off of your workouts. At the very least, cut down on the time and/or intensity or give yourself a few days off completely.3 Backing off on frequency and intensity in a structured way is called a deload. Deloads are an important part of any workout program.

When you’re ready to return to your regular training, ease back into it, but keep things a little lighter than before. Pay attention to how your body feels before, during, and after your workouts. If you feel drained for the rest of the day, that may be a sign you need to lighten up on the intensity.

Another option when you are feeling overtrained is to try something different. Try yoga or just simple stretching as a way to relax, reduce the stress on your body and heal. Rest and recovery are key to success and this includes getting the proper amount of sleep and consuming enough calories to support your training.

A Word From Verywell

Starting a new cardio program can be exciting, and planning ahead can surely help you be consistent and successful. Choosing enjoyable, sustainable forms of activity and tracking your progress can help ensure you stay motivated toward your goals. Remember to go easy on yourself. It takes time and practice to build endurance for cardio workouts. Listen to your body and pay attention to what it needs.

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Why Data Is The Key To Driving Sustainability In Retail

Both corporate values and customer expectations are driving more conscious policies and spending to benefit the planet. Here’s how data and analytics are helping retail organizations hit their sustainability targets.

We are entering the age of circular economics where “once is never enough.” Products and businesses will need to be designed for regeneration, rather than produced, delivered, and trashed.

Is your business sustainable, equitable, ethical? These days, does it have a choice not to be?In 2020, interest in “ethical brands” and online shops exploded, growing between 300% and 600% based on Google searches alone.

It can be hard to remember just how much things have changed in the months since the pandemic seized the world. Sustainability is now as much about the resiliency of your business as it is that of the planet—with both benefiting accordingly. Sustainability represents a huge opportunity to serve consumers with what they want, and the world with what it needs, in order to help keep everyone thriving—including your bottom line.

We are entering the age of circular economics where “once is never enough.” Products and businesses will need to be designed for regeneration, rather than produced, delivered, and trashed.

Sustainability is rapidly growing as a way to evaluate the non-financial performance of companies and measure the purpose and values that drive a brand.

Coupled with the ongoing concerns around the environmental impacts of carbon emissions, material waste, energy consumption, and scarce resources, retailers are using the challenges raised by the pandemic as a chance to rewire their systems to drive healthier, sustainable, and more resilient value chains that will allow them to thrive in the future. 

For example, reducing synthetic PVC plastics in products can reduce fossil fuel consumption. Sourcing raw materials ethically and sustainably helps increase supply chain longevity. Providing services that encourage consumers to repair, rather than buy new products, can reduce unnecessary waste.

Such an emphasis on sustainability may seem like a whole new way of doing business that at times runs counter to the conventional practices of the past. Yet if we don’t seriously reconsider the future of business, will there be much of a future for businesses at all?

Building this future will require an entirely new understanding of the components, inputs, and resources that go into a business. This kind of understanding is made possible on the cloud.

Sustainability sells: Consumers are driving new transformation

The turmoil of COVID-19 didn’t just bring social distancing—it marked the beginning of an eco-awakening. The increased attention on health, safety, and well-being sparked a renewed awareness around sustainability, particularly in the personal choices consumers make in their own lives and how those choices impact the environment.

In fact, Google research* shows that people now have a greater appreciation for life, are more aware of how valuable nature is for their mental and physical health, and recognize being sustainable plays a critical role in protecting it. As a result, sustainability is more top of mind than before the pandemic.

Now, shoppers are looking more closely than ever at the products they buy and the brands they support—and they’re ready to make different choices if they don’t like what they find:

  • As mentioned, Google search interest in “ethical brands” and “ethical online shopping” during 2020 grew 300% and 600% compared to the previous year.
  • 1 in 3 shoppers stopped purchasing certain brands or products due to ethical or sustainability related concerns.
  • Nearly 6 in 10 consumers say they are willing to change their shopping habits to reduce environmental impact.

Retailers were already feeling the pressure to reduce their impact on the environment long before the pandemic. After all, the fashion industry alone accounts for 20% of wastewater and up to 8% of carbon emissions globally. But this new shift in consumer behavior serves as an extra warning that it’s time to accelerate changes now—or pay the price later on. 

And it’s not just consumers looking for a commitment from retailers—suppliers, investors, employees, and policymakers are also expecting tangible, sustainable action from businesses. Sustainability is rapidly growing as a way to evaluate the non-financial performance of companies and measure the purpose and values that drive a brand.

At least 65% of world economies have made 2050 net-zero commitments and new EU regulations even require businesses to disclose ESG data about what and how they operate and manage social and environmental challenges.

These changes are already underway. So how can retail businesses stay ahead of them?

Data is key for doing good for retail and for the planet

Retailers have been pushed to illuminate the murkier aspects of their value chains to strengthen credibility and prove in concrete terms exactly how they are delivering on sustainability. But companies can only manage what they are able to measure, so data is crucial for sustainability efforts.

There is a lot of valuable data that can be generated from the first mile to the last mile of products; from direct energy consumption in stores and in warehouses; to CO2 emissions from supply chains and manufacturing; to the effects of resource procurement. Organizations can also gain insight into upstream and downstream activities, such as product distribution and delivery, consumer disposal of product packaging, and other waste.

Migrating to a sustainable cloud can reduce CO2 emissions by 59 million tons a year, which is equivalent to taking 22 million cars off the road, according to Accenture research.

Nearly every aspect of the value chain has the potential to be measured in terms of the impact on the environment as long as companies have the right technologies in place.

Given the public cloud’s inherent efficiencies, it is one of the fastest paths to hit sustainability targets and reduce energy costs. In fact, according to Accenture research, migrating to a sustainable cloud can reduce CO2 emissions by 59 million tons a year, which is equivalent to taking 22 million cars off the road.

But the cloud offers other capabilities that benefit the overall sustainability efforts of retailers, too. Namely, the cloud enables a strong data foundation that allows information to be collected, processed, managed, and analyzed in one place.

The reduction of silos and the availability of a single, centralized view of all relevant data creates the end-to-end visibility needed to understand the full environmental impact of business decisions across the value chain.

Here’s how data is helping retail organizations hit their sustainability targets:

  • Lowering carbon emissions and energy usage. Retailers need to accurately measure and understand carbon emissions and energy consumption across thousands of devices, facilities, processes, and locations. By gaining a full picture of carbon emissions, businesses will have the power to optimize and implement sustainable best practices—and track future progress—that will deliver real reductions. For example, data can be used to identify cleaner times of day or lower carbon density regions that can create big opportunities to offset and lower emissions.
  • Reducing waste and optimizing supply chains. There are numerous opportunities for retailers to apply data to supply chain sustainability problems, such as inaccurate demand and inventory planning, manufacturing inefficiencies, packaging or product surplus waste, and more. Integrating data from disparate internal systems, partners and suppliers, and external public sources can help create more sustainable and resilient supply chains. Real-time visibility and advanced analytics enable retailers to drill down into key sustainability metrics, benchmark their progress against other industry players, identify and mitigate risks, and improve overall production quality.
  • Unlocking deep insights for better decision making. Retailers are looking to answer questions about how current processes impact the environment now and how their businesses will be affected by climate change in the future. Leveraging rich datasets about the planet, new AI and machine learning models, and smarter analytics enables them to extract insights and predict outcomes around sustainability, helping them to make better decisions that keep them on track to future goals.

Retailers are already working on sustainability

Putting their vast amount of data to work, retail companies are already starting to harness, organize, and democratize data both within and outside of their organizations, identifying where environmental impact is happening and taking action.

For example, retailers are applying predictive forecasting models to chase down waste to make demand planning more accurate. Understanding what products customers are most likely to buy and where they will purchase can influence decisions about sourcing, where to place inventory, and optimize shipments and deliveries. It also provides a more personalized product selection, keeping both customers and suppliers happy.

Retailers can also reimagine last-mile delivery packaging. For instance, intelligent packing recommendation (IPR) solutions can analyze the physical dimensions of every SKU, packing materials, and other properties like fragility and temperature to make sure every box is optimally packed. Google Cloud research shows that IPR brings significant savings and an improved customer experience, reducing the total packaging cost per order by 29% and total shipping costs by 19%.

When retailers do good while doing well, everyone wins—consumers, businesses, and the planet.

To learn more about the role of technology in sustainability, check out our Sustainable IT Masterclass or watch our “Solving for Sustainability in Retail and Consumer Goods” on demand.

Maria McClay, Director, Department Stores, Fashion and Beauty, Google Cloud. Maria McClay is a director at Google Cloud, working with Fashion &

Source: Why Data Is The Key To Driving Sustainability In Retail

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How To Live To 100: A Definitive Guide To Longevity Fitness

At this point, we’re all familiar with the trope. A local news station visits a retirement home to celebrate Muriel’s 106th birthday. She’s deaf or blind or both or neither, sitting in a wheelchair in the “good spot” next to the TV set, and a reporter asks her her secret. You’ve lived through both World Wars?! How’d you do it? Then Muriel gets to flash a mischievous grin and tells us she smoked a pack a day for 50 years.

Interacting with centenarians in this way has long made them seem like circus oddities. It trivializes the concept of lifespan and longevity, reducing the science to a throw-your-hands-in-the-hair “Who the hell knows!” It reinforces the idea that our time on this planet isn’t necessarily under our control. If my dad had a stroke and his dad had a stroke then one’s probably coming for me too, right? If I make it to 80, or — god forbid — 90, I’ve just beaten the odds. Right?

Not exactly. Since the mid-1990s, in fact, following the infamous Danish twins study, researchers have understood longevity to be “only moderately heritable.” For a while, this spawned estimates that genetics accounted for somewhere between 20 and 30% of one’s longevity. More recently, scientists have concluded that the true heritability of human longevity at birth is closer to just 7%.

Where does that other 93% come from? Your lifestyle. Your decisions. Your everyday habits, big and small. It’s possible to put years on your life, to surge past both average life expectancy and your own expectations, by resolving to live a certain way. The crazy part? This doesn’t involve some complex Ponce de Leónian quest. You don’t even have to search far and wide for the answers.

Thanks to the efforts of vanguard sociologists, geneticists and historians, we know where the world’s largest concentration of centenarians live and how they spend their days. (They’re called Blue Zones, and the way people cook, move and even happy hour in them is truly revelatory.) We also know, courtesy of a renowned doctor with whom we spoke last year, that certain behaviors can decelerate cellular aging and push the human lifespan into hitherto uncharted territories, and also that we should probably stop eating hot dogs.

You might wonder: Why would I want to live longer? Doesn’t the end of life look drawn out, expensive and horrible? Why would I sign up for decades of suffering? Well, the latest wave of longevity research isn’t focused on living years for the sake of years. It’s concerned with quality years.

Think about it. More years to travel, to exercise, to spend time with your family and whatever new family comes along. An entire life of creativity and challenges to enjoy after retirement. And consider this: those who make it to 100 are no more likely to die at 108 years old than 103. Genetics do start to factor in a bit more once you get way up there in age (hence how the Muriels of the world make it to 106), but overall, your risk of dying from any of the usual diseases plateaus. Longevity wizards only really suffer in the last couple years of their lives.

Take note — this movement is going to happen, with or without you. With an assist from modern medical care, scientists project there will be 25 million centenarians scattered across the world by 2100. (There are currently just 573,000.) But you don’t need to wait for Benjamin Button patents from the big pharmaceuticals. You can start living in the name of longevity today.

Below, 100 ways to live to 100, broken down by how you optimize your lifespan through diet, fitness, good choices and some truly wild wild cards. Before diving in, understand that you can’t do all of them; some of them are likely even incompatible. But the idea is to cherrypick those that work for your life. Ultimately, if nothing else, know this: making the call right now to act in the name of longevity — whether your “right now” is 35 or 65 — won’t just add life to your ledger. It’ll enrich and lighten every year along the way.

DIETARY DECISIONS

1. Eat fresh ingredients grown nearby

The planet’s longest-living communities all have access to food from farms and orchards down the road — that’s to say, within a 10-mile radius of their homes. These ingredients aren’t treated with pesticides or pumped with preservatives; they’re their original nutrient-dense, fiber-rich selves. Sound expensive? So are late-life medical bills.

2. Eat a wide variety of vegetables

So you’ll eat carrots, beets and cucumbers and that’s it. Okay. But if you want to unlock your true longevity potential — and lower your risk of everything from cardiovascular disease to macular degeneration — you need to regularly cycle through the whole menu: cruciferous veggies, dark leafy greens, edible plant stems, roots and marrows.

3. Eat until 80% full

Hara hachi bu is a Japanese saying that translates to “Eat until you’re 80% full.” It’s an alien concept in America, where portion sizes are the biggest in the world and somehow getting larger. But finding your “slightly full” will directly reduce your risk of cancer, heart disease or stroke while giving your body more energy and less bloating in the short term.

4. Eat home-cooked family dinners

As the godfather of nouvelle cuisine, Chef Fernard Point, once famously said: “Butter! Give me butter! Always butter!” Restaurants want customers to leave happy, so they use lots of flavor — salt, sugar and fat. It all adds up. According to one study, eating out twice a day increases your chance of an early death by 95%. Cooking is your best bet.

5. Embrace complex carbohydrates

The bread aisle is a starting point for understanding the difference between foods rich in simple carbohydrates (Wonder Bread) and those rich in complex carbohydrates (100% whole-wheat breads). The latter, for instance, rocks a ton of fiber and fuels the body in a sustainable way. Seek out more complex carbs like brown rice, oats and barley.

6. Consider a plant-based diet

You don’t have to give up meat. But you should know that societies full of centenarians don’t eat very much of it. While meat dominates most American meals, it only appears in Blue Zone diets at a rate of five times a month, two ounces per serving. And when it does, it comes sourced from free-range animals that weren’t treated with hormones or antibiotics.

7. Substitute meat with fish

Keeping fish in the rotation not only takes pressure off your veggie cooking skills — it’s also a huge life-expectancy boon. One study found that “pesco-vegetarians” (who eat up to three ounces of fish daily) live longest, aided by omega-3 fatty acids, vitamins and minerals. If you can, aim for non-farmed, mid-chain fish like trout, snapper and sardines.

8. Try not to eat just before bed

Your last meal of the day should be your smallest, and shouldn’t be eaten within three hours of heading to sleep. If you’re constantly pining for a huge dinner or bedtime snack, you’re probably not fueling properly throughout the day. It’s stress-eating dressed up as a reward, which leads to indigestion in the near term and weight gain over time.

9. Let yourself feel hunger

Don’t get bogged down with YouTube videos on “the right way to intermittently fast.” As renowned Harvard geneticist Dr. David Sinclair told us: “We don’t know the best method. We do know that if you’re never hungry,  if you’re eating three meals a day and snacking in between, that’s the worst thing you can do. It switches off your body’s defenses.”

10. Eat dark chocolate

Most people have heard this one. Dark chocolate is no elixir on its own, but cacao tree seeds are part of a family of environmentally stressed plants that “activate longevity pathways in other organisms when consumed.” Replace your cookies and cupcakes with a little square from time to time to reap the rewards of flavanols and resveratrol.

11. Make more PB&Js

Peanut butter and jelly sandwiches are having a moment. A few years ago, ESPN devoted a profile to the NBA’s “secret addiction.” Tom Brady revealed not long after that the PB&J is his pregame meal of choice. And this year, a study concluded that the sandwich can add 33 minutes to your life. Remember to use whole-wheat bread and all-natural jelly.

12. Eat more beans

The backbone of the centenarian diet. Beans are high in fiber, protein, iron, magnesium, potassium and B-vitamins, and low in fat and calories. They fill you up as well as meat and cook easy (serve them on their own with olive oil and a bit of sea salt, or put them in a burrito or salad). David Buettner calls beans “the world’s greatest longevity food.”

13. Eat more nuts

Sure, you’ve heard it forever. That doesn’t make it any less true. One massive study that assessed nut consumption in approximately 119,000 Americans over 30 years found that regular nut-eaters (think a handful or two of almonds a day) reduced their risk of dying from cancer, heart disease and respiratory disease by 20%.

14. Cook with olive oil instead of butter

Olive oil giveth, butter taketh away. While butter increases “bad” cholesterol levels in the blood (low-density lipoproteins), olive oil is a longevity rockstar — in one study, people in the highest quintile for ingesting olive oil’s polyphenols lived an average of 9.5 years longer after the age of 65. Just make sure you’re buying extra virgin olive oil.

15. Put a cap on fun foods

You don’t have to ban salty and sugary treats from your life forever, but recognize that — in order to avoid empty calories and reduce your risk of heart disease — they can’t happen every time you have a tough day at work. That’s a self-defeating choice. Save them for the right time and place, like special celebrations, when you’ll appreciate them the most.

16. Eat slowly

For one, choking to death would really hamper your longevity goal (about one in 2,500 people die each year from choking). But slowing down while eating is also a great way to avoid overeating. Remember — it takes up to 20 minutes for the stomach to process what you’ve eaten. Take deliberate bites. Honor the meal and the effort it took to make it.

17. Drink more water

Here’s the rule: your optimal H20 per diem is one-half ounce to one ounce of water per pound of body weight. A 180-pound male, then, should aim for a little over 11 cups of water over the course of his day. There’s no need to exceed that (you’ll just piss it out), but reach it with regularity and your body’s command centers will repay you in kind.

18. Drink red wine at 5:00 p.m.

Like dark chocolate, red wine comes from a plant source that is rich in cholesterol-lowering flavanols. Some are wary of linking longevity to alcohol, but learning to moderately drink red wine can also recalibrate your relationship to the drug. Having a glass (keep it under three) at the end of the day, preferably with friends, is a stress-relieving behavior.

19. Drink tea every day

Green tea pops up everywhere in lifespan research. One famous study found that drinking the stuff three times a week pushes back your risk of “atherosclerotic cardiovascular disease and all-cause mortality.” If you’re a fan, take up to two cups a day. It makes sure those “cardioprotective” polyphenols stay in your body long-term.

20. Coffee is also a good idea

A stimulant with side effects like jitters and trouble sleeping can help us live longer? Indeed. The chemical compounds in coffee aside from caffeine — a wealth of antixodiants — have a positive impact on mortality, especially when consumed in copious amounts. Drinking multiple cups of coffee each day can help stem chronic diseases from Type 2 diabetes to Parkinson’s.

21. Try the Mediterranean Diet

If you pick up some of the dietary habits above — eat locally, sub fish, use olive oil — you’re already well on your way. Nutritionists are rightfully skeptical on today’s litany of fad diets, but the Mediterranean diet remains well-respected for its capability to alter microbiomes, improve cognitive function, limit risk of heart disease and promote longevity.

22. Let food be

We want food that fits our wacky preferences (separating yolks to make egg whites), has a lot of flavor (peanut butter with added sugar) or would look good on TikTok (deep-fried macaroni and cheese casseroles). But these concepts don’t square away with the traditions of long-living communities, who treat and cook whole foods as they’re naturally cultivated.

23. Stop drinking cow’s milk

Why can’t 68% of the global population digest cow’s milk? We’re not supposed to drink it. Milk — and dairy, at large — is too high in fat and sugar to justify its long-time anointment as the best place to turn for protein and calcium. At the very least, cow’s milk has no impact on longevity, so feel free to sub it for a more environmentally friendly alternative.

24. Know it’s never too late

One month of healthy eating will confer immediate results in the realms of cell regeneration, decreased inflammation and improved digestion. Starting young is great, but it doesn’t matter how old you are. Meet with your doctor beforehand to get your bloodwork done. Then come back after and note the changes, specifically in vascular health.

25. Stick to your dietary changes

Your body will rebel once you ditch your unhealthy ways for a few days. It will undoubtedly feel easier to go back to butter, processed foods and the two vegetables that you actually like. But note all the positive little changes — from your trips up the stairs to your trips to the bathroom. Eating healthy will change your life, then let you live more of it.

26. Sleep more than seven hours a night

Quality sleep is non-negotiable if you want to live a long, healthy life. Entertain a pattern of undersleeping, and exhaustion will seep into everything you do: exercise, diet, interpersonal relationships. Sleeping five hours a night doubles your risk of death. Try to log seven, and keep it right there. Too much sleep isn’t great for longevity, either.

27. Practice yoga

No surprises here. Yoga slows down the effects of stress on cellular aging. Multiple studies (see here and here) have sung the praises of just three months of dedicated yoga. The combination of physical effort, breathwork and meditation slows the tide of inflammation while balancing hormones (like cortisol) that cause chronic stress.

27. Meditate for 15 minutes a day

Even if you can’t commit to an intensive yoga practice, finding time each day to “quiet” your brain is likely a life-extending habit. When we stage personal interventions to decrease brain activity, the brain increases activity of RE1-Silencing Transcription factor, a protein that “allows the brain to function at a higher capacity with less strain.”

28. Schedule an annual physical

“Physician-dodging” is a disturbing status quo for men between the ages of 35 and 54. Only 43% of that middle-aged cohort reported seeing their doctors for annual physicals. Blame it on busy-ness (or more likely, a mix of toxic masculinity and unacknowledged vulnerability), but too often men are late to diagnoses and die earlier because of it.

29. Start strength training

“Functional fitness” takes on an entirely new meaning by age 70, at which point most of us have a lost a quarter of the strength we had at 30 and struggle to perform basic tasks. In fact, people with low muscle strength are 50% more likely to die earlier. Start strength training early and focus particularly on grip strength, which will aid you best in old age.

30. Move every day

Walking for just 11 minutes each day can tangibly protect the body from the mortality risks of hours spent sitting in front of a computer. Leaving the house for a walk each day — like drinking tea and eating beans — is something all Blue Zone communities share. Find a time of day that works for you and pencil in a daily constitutional, rain or shine.

31. Optimize your workplace

A dose of reality on all the longevity chat: most of us aren’t herding goats on a bluff over the Aegean. We spend most of the day answering emails. Within that less-than-ideal situation, make sure your screen is raised to eye level, your back is set against an ergonomic chair and your feet are planted against the floor. Spinal health is critical as you age.

32. Keep an active sex life

Or at the least, an active orgasm life, especially as you age. One Welsh study of men between the ages of 45 and 59 discovered that a “high orgasmic frequency” can lower mortality risk by as much as 50%. Regular sex with a partner, meanwhile, reduces stress and risk of prostate cancer, while lowering blood pressure and improving mood.

33. Hang from a bar for one minute a day

In the “text neck” era, a daily dead hang will bring mobility back to your shoulders. The practice decompresses the spine and builds strength in the upper back. One minute at a time is really hard, so feel free to break the challenge into multiple increments. Oh, and don’t be surprised when the move improves your grip strength, too.

34. Turn the volume down

Damage done to the ossicles is irreversible. Train yourself to listen to AirPods and the like on low volume. Pumping 90-decibel noise (80% of an iPhone’s allotted volume) into your ears for just 10 minutes will put you on the path to tinnitus. The effect this has on quality of life is likely why people with extensive hearing loss die earlier.

35. Breathe through your nose

When we breathe through the nose, the nasal passageway humidifies and pressurizes the air. It produces nitric oxide, a molecule that “screens” air particles before they make it to the lungs. Once there, the lungs have an easier, more efficient time circulating oxygen throughout the body. This isn’t an easy switch (more than half of Americans breathe through their mouths), but it’s worth it — the practice can increase lung capacity, which improves cardio-respiratory function.

36. Relax your jaw

“Bruxism,” also known as teeth grinding or jaw clenching, is a natural response in an age of constant anxiety, but it leads to terrible sleep and even tooth fractures. When you’re stressing, take extra care to put space between your teeth and focus on your breathing. And while sleeping, consider a nighttime mouth guard.

37. Exercise in the cold

Cold-temperature exposure turns white fat (the inflammatory fat linked to heart disease) into brown fat (the naturally occurring fat that produces heat) though a process called thermogenesis. Basically, your body has to burn more energy to stay warm, which jumpstarts your metabolism. Norwegian research suggests 120 minutes outside a week in winter.

38. Get off the toilet

According to the “hydromechanics of defecation,” it takes the average person only 12 seconds to do his or her business. But men often linger in the bathroom, to the point that it’s played for laughs in sitcoms. The habit is less than ideal: stretching across the seat inflames the veins of the anal canal and over time can lead to hemorrhoids.

39. Use sunscreen

When melanoma metastasizes, the five-year survival rate nose-dives from 99% down to 25%. Here’s an even crazier statistic: between 1995 and 2014, 60% of those who died from head or neck melanoma were men between the ages of 15 and 39. The sun is no joke; it can snatch life away early if you aren’t using sunscreen and scheduling regular screenings.

40. Take power naps

Careful — napping for more than an hour in the middle of the day has been linked to all-cause mortality. But a 15- to 30-minute “power nap” actually increases cognitive ability and alertness. It solidifies memories in the brain, relieves stress during an exhausting day and energizes afternoons for exercise or social interaction.

41. Pick up HIIT

One of the beauties of modern exercise? It can be quick. Like, really quick. In the past decade, studies have extolled the benefits of exercising for 15 minutes, four minutes … even four seconds. The rationale remains the same throughout: high-intensity, “all out” bursts of physical effort foster muscle growth, clean up arteries and put years on your life.

42. Learn to play again

The only thing that’s inherently “childish” about playing is that children are more likely to do it.  Playing, in whatever form it may take — tennis, pick-up hoops, chasing your kids with a super soaker — is essential for mental health at all ages, and a crucial deviation from exercise measured solely in pain and progress.

43. Worry less about weight loss

Wait, shouldn’t we make weight loss a priority? The issue’s a bit more nuanced. Studies indicate that overly stressing about weight loss often leads to “weight cycling,” defined as a process of losing weight only to regain it all over again. This strains the body. Focus on building sustainable practices instead of aiming to shed fat from your frame.

44. Screen for cancer regularly

This one piggybacks on both the issue of physician-dodging and the need for sunscreen. Cancer is the second leading cause of death in the United States, with lung, colon and liver cancer accounting for the most deaths. It’s imperative that you take it seriously. Start screening regularly at age 45.

45. Make sure to floss once a day

There’s a reason dental hygienists get so terse when you admit to only flossing “once in a while.” Flossing doesn’t just prevents gum disease. It can stop heart disease. When bacteria gets into the bloodstream through the mouth, arteries narrow in an immune response. This taxes vascular health. Flossing for two minutes directly influences life expectancy.

46. Practice sleep hygiene

That doesn’t refer to washing your sheets once a week. Sleep hygiene is “an upkeep of behaviors that help you sleep.” Essentially: treating the process around sleeping as sacred. Learn to keep a calm, cool, uncluttered, sleep-only bedroom and follow methods (from shutting down caffeine intake to getting blackout curtains), that shorten your sleep latency.

47. Start running

Running helps people live longer. That much is clear. But researchers concluded recently that the pace and distance of your run doesn’t necessarily matter. Any sort of running routine (up to four-and-a-half hours total per week) will lead to a 30% reduced risk in all-cause mortality. FYI: going over that amount won’t cause any harm. Just be wary of injuries.

48. Get into swimming

In the battle of cardio routines, though, swimming might take the cake. The activity is perfect for aging: it’s low-impact, burns a ton of calories, works the whole body and encourages flexibility. No wonder that over one 32-year study, swimmers were an amazing 50% less likely to die than regular walkers and runners. Time to fish out the goggles.

49. Forget the six-pack

Listen: chasing a six-pack is a waste of time that has no bearing on how long you’ll live on this planet. Overworking “show muscles” too often comes at the expense of a functional, full-body routine. Double down on a diverse workout scheme and a diet without non-processed ingredients and you’ll naturally arrive at a tighter core, anyway.

50. Ask for help

Recruiting a family member or friend for advice on your fitness journey — or hiring a personal trainer or scheduling a consultation with an exercise physiologist — is not a sign of weakness. It’s the ultimate sign that you’re ready for change, committed to turning your life around and determined to get more life out of it in the process.

51. Don’t ride a motorcycle

Motorcycles look great, but their mortality numbers don’t. According to the NHTSA, motorcyclists are 35 times more likely to have a fatal accident than car drivers. Even survival comes with a cost: 96% of motorcycle accidents result in injury.

52. Don’t take up BASE jumping

One of the bleakest databases you’ll ever see? The BASE fatality list. BASE jumping carries a risk up to eight times greater than skydiving. Its even more dangerous cousin, meanwhile — wingsuit flying — has a rate of one death per 500 jumps. Unsurprisingly, virtually everyone involved with the sport has a friend who died young.

53. Don’t eat processed foods

Foodstuffs with added sugar, sodium and fat are killing us all. Processed food isn’t supposed to be easy to give up (it comprises over half the “dietary energy consumed” in the United States and United Kingdom). But it’s critical that you cut back. Frozen pizzas, mayonnaise, Oreos and the like drastically increase your risk of cardiovascular disease.

54. Don’t take hard drugs

Aside from the obvious in-moment risk of overdose (deaths from opioids and psychostimulants have been going up since 1990), chronic and high-dose drug use decelerate dopaminergic function. In simpler terms: most of the things you rely on for healthy living — motor control, motivation, arousal, etc. — become seriously compromised over time.

55. Don’t ingest tobacco

Not to sound like an elementary school health teacher, but it really is this simple. Right behind diet, tobacco use is the leading cause of “premature, preventable death” in the United States. And while we normally associate cigarettes with lung cancer, nicotine use can also cause cancer in the throat, esophagus, stomach, pancreas, kidney, bladder and cervix.

56. Don’t smoke e-cigarettes

The majority of e-cigarettes have nicotine in them, but all of them have chemicals that will irritate your lungs. Consider: they contain propylene glycol and vegetable glycerin (which are toxic to cells), acetaldehyde, formaldehyde (which can cause lung or heart disease) and acrolein (a herbicide that’s usually used to kill weeds).

57. Don’t binge drink

The CDC: “A a pattern of drinking that brings a person’s blood alcohol concentration (BAC) to 0.08 g/dl or above.” Think seven drinks or so per binge, with several binges a month. Health experts unilaterally agree that this is a bad idea. One study even determined that drinking 25 drinks per week at age 40 can shorten life expectancy by up to five years.

58. Don’t eat hot dogs

Twitter had a lot of fun with this one, but it’s actually true — according to a recent University of Michigan study, eating a hot dog takes 36 minutes off your life. That doesn’t exactly compare to a single hit of heroin (24 hours off your life!), but it could put you in a bad cycle of salty, highly processed “meat.” Avoid them, or save solely for the odd ballgame.

59. Don’t have unprotected sex

While STIs are most definitely not more fatal than traveling in a car (as one group of volunteers misestimated in a study), they can cause infertility, urinary tract problems and half a dozen different cancers. Not to mention: unprotected sex can bring overwhelming mental stress to an activity that otherwise helps us stay healthy and happy.

60. Don’t drive under impairment

Every hour, someone dies from a drunk-driving incident in America. That’s over 30% of annual road deaths in the country. Even if you’re a responsible driver, remember to prepare for those who aren’t (always wear a seat belt!) and assess other ways you engage in distracted driving. Sending one text takes your eyes off the road for five seconds.

61. Don’t live in the middle of nowhere

Living close to nature decreases your risk of depression and obesity, indirectly adding years to your life. But there’s such a thing as too much solitude. Rural living can also mean a repressed social life, too much time in the car, relying on Walmart for food, fending for yourself during natural disasters and traveling over an hour for emergency medical care.

62. Don’t blindly pop OTC pills

We’re so accustomed to taking corner-store drugs like Tylenol and Advil that we can forget they’re, well, drugs. Always follow capsule instructions to a tee. The former contains Acetaminophen (which can cause liver issues in high doses), while the latter is a nonsteroidal anti-inflammatory (which can cause gastrointestinal bleeding when taken improperly).

63. Don’t overeat

Calorie restriction can play a small part in adding years to your life, but unchecked calorie intake plays a very loud role in taking them away. The average American eats 3,600 calories a day (up nearly 25% from the 1960s), and the national obesity rate sits at 42.4%. Obesity coincides with common comorbidities like Type 2 diabetes, hypertension and cancer.

64. Don’t eat more protein than you need

The scientific research on this is pretty clear, as much as it may shock the biggest guy at your gym. A reduced protein intake “plays a critical role in longevity and metabolic health.” Most American men currently average twice the amount of protein they actually need in a day. That comes with too much IGF-1, a growth factor that accelerates aging.

65. Don’t stay in a stressful job

A study published in 2015 found that sticking with a tough job — with an unreasonable boss, little social support or looming layoffs — can literally take two years off your life. A paycheck is a paycheck, but when a job starts exerting massive mental stress over you, the body can’t tell if the initial trigger is mental or physical. It’ll fall apart either way.

66. Don’t hold a grudge

Happy people live longer. Improve your happiness by practicing “epistemic humility,” an intellectual virtue predicated on the idea that one can ever know something for sure. It’s meant to help us admit our imperfections and forgive others. Sounds too good to be true in the 2020s? All the more reason to give it a try.

67. Don’t blame your genes

When less than 25% of your genetics are accountable for your personal longevity, it doesn’t make much sense to deterministically pin your fate (or blame your behaviors) on what happened to your parents or grandparents. Learn your familial risks, yes, but approach your daily actions and decisions with confidence and hope.

68. Don’t sit around all day

Online publications really ran with the “sitting is the new smoking” tagline. Not quite, but sitting should be taken seriously as a public health issue. American adults sit seven hours a day, which disrupts the body’s ability to break down body fat, slows metabolism and elevates blood pressure. Get moving, even if it’s just for 10 minutes.

69. Don’t doomscroll

New phrase for you? Doomscrolling is “excessively scrolling through news or social media feeds looking for negative updates.” It’s at the intersection of smartphone addictions, a terrible news cycle and our primordial need to anticipate danger. But this sort of behavior wreaks havoc on your mental health and (unsurprisingly) never solves anything.

70. Don’t binge-watch Netflix

A full eight years ago, 61% of Netflix users admitted to binge-watching content on the platform. We’ve added five major streaming services since then; each has a revolving door of content and most employ hyped full-season releases. While cranking through episodes feels like a reward, it causes eye strain, backaches, weight gain and sleep deprivation.

71. Don’t binge on screentime

American adults spend up to six hours on their phones each day. Some of those hours are spent doomscrolling, others pushing back sleep (66% of adults bring their phones to bed), and far too much of it involves poring over the airbrushed life updates of others. Little wonder Instagram has been likened to addictive painkillers by reputable researchers.

72. Don’t play American football

The “Should you let your kids play football?” became a culture war topic in the early 2010s on the heels of unprecedented CTE research. Honest answer: probably not. At least, avoid the full-contact version of the game, which has the highest concussion rate outside of rugby and can cause irreversible damage to the brain.

73. Don’t fool around in National Parks

Or state parks. Or the woods behind your house. Or any public lands where you can hike, swim and camp without a professional ranger on hand to help at a moment’s notice. People die constantly from drowning, falls, exposure, animal encounters … selfie sticks. The issue is more relevant than ever, as novice hikers flock to nature in the pandemic era.

74. Don’t mess with firearms

There are 120.5 guns for every 100 people in America. An insane 73% of homicides involve a gun.The disturbing truth is you can easily find yourself in the wrong place at the wrong time in this country. Still, the least you can do is keep guns out of your home: 27,000 people go to the hospital for accidental firearm injuries each year.

75. Don’t ignore air quality

Dirty air kills more people than all transportation accidents and shootings combined, accounting for the premature deaths of one in every 25 Americans. Train yourself to check the Air Quality Index (AQI) in the weather app on your iPhone. Anything over 100 means the air “is considered unhealthy for sensitive groups.” Your run can wait until tomorrow.

76. Check your household products

We knew we hated shampoo. Chemicals called phthalates are found in shampoos, fragrances, cleansers and plastics. When they get into the body, they reduce the body’s stress hormone cortisol, meddle with metabolism, negatively affect the reproductive system, and can lead to extremely preventable premature deaths.

77. Live with a purpose

The Okinawans say ikigai, the Nicoyans in Costa Rica say plan de vida. Each phrase translates to “why I wake up in the morning.” Finding that “why” can feel random and frustrating, but it often brings people to pursuits and causes outside of themselves. And — science backs this up — once you believe your life matters, you get to live more of it.

78. Manage negative thought loops

Negative thought loops trick us into thinking we’re being productive (we psychoanalyze uncomfortable memories, prepare for imaginary dangers, relitigate life decisions), but in reality we’re just willingly drowning ourselves in a puddle of anxiety, activating a hormone-fueled “fight or flight” response that can’t be addressed in the given moment.

79. Have a plan after retirement

Not necessarily a financial plan, though that’s also a good idea. One surprising study displayed that working longer can help people live longer. Remember, jobs can be real-world lifelines for many — they offer social engagement, days out of the house, challenging projects. It’s important to have goals and communities for filling your time after retiring, too.

80. Pick up “forest bathing”

In Japan, shinrin-yoku refers to “forest bathing,” or the act of taking in nature using all of your senses. Recent studies show adults spend 93% of their time indoors, which takes a toll on mental health (“stir crazy” is scientific). But the exact opposite is true for spending time outdoors. A single forest “bath” decreases scores for depression, fatigue, anxiety.

81. Settle down near a body of water

Take a look at a map of the world’s Blue Zones. Each is concentrated along a coastline. Settling down by the sea — in a so-called “blue space” — has been linked to a 17% reduction in mortality rate. One study suggested that living within 250 meters of a seaside environment helps reduce stress levels, with the smell and sounds offering a “wonderful tonic.”

82. Play board games

People who regularly play non-digital games are more likely to score well on memory and thinking tests in their 70s, a study determined in 2019. Games like cards, chess and crosswords aren’t just stress-relievers; they aid in cognitive function and slow down cognitive decline. Fortunately, that holds true if you come to them later in life, too.

83. Join a team

Team sports are a longevity motherlode. They combine consistent social interaction, vigorous exercise and play, all of which convey dynamite benefits for your physical and mental health. One study even discovered that making an adult soccer league your primary mode of exercise (over solo activities like jogging) could add five years to your life.

84. Tell the truth

Another reason not to get into politics — lying takes years off your life. The emotional stress that comes from telling mistruths often manifests as physical stress. Whatever the momentary reward, lying increases your risk of anxiety and depression, can sabotage relationships over time and shatters your self-esteem.

85. Listen to live music twice a month

Take the fortnight frequency with a grain of salt (it comes from a study commissioned by British entertainment operator O2), but we do know that live concerts are mindful, socially rich experiences. Assuming you don’t need to binge drink or trip on acid every time you attend one, plugging concerts into the calendar each month is a great idea.

86. Take colder showers

Make like Ian Fleming’s James Bond and finish your showers with an ice-cold “Scottish” rinse. Up to a minute (after a morning workout) is best, if you can handle it. The ritual will lower blood pressure, stimulate your immune system and can even hack your mood, releasing happy neurotransmitters like dopamine, adrenaline, norepinephrine and serotonin.

87. Read before bed

According to one study from the Yale University School of Public Health, “people who read books for at least 30 minutes a day live nearly two years longer than non-readers.” Reading lowers heart rate and eases tension in the muscles, fosters empathy (especially if you’re reading fiction) and helps defeat insomnia. Start with a chapter a day.

88. Keep a journal

Personal journal-keeping can predict an astonishing 53% reduction in all-cause dementia risk. The action boosts your “cognitive reserve” in the long term while sharpening memory in the short term. Oh, and, taking notes with pen and paper is crucial; it makes it easier to summarize and retain information than taking notes with computers.

89. Embrace behavioral activation

The phrase refers to performing an activity that necessitates  presence of mind. Think: cooking, gardening, walking the dog. While these sound like chores, they’re actually back doors to positive thinking and productivity. It’s an effective treatment for depression and other mood disorders, whereas languishing only worsens symptoms.

90. Avoid social jetlag

Social jet lag occurs when the body’s sleep-wake cycle is suddenly thrown out of whack. When you choose to stay up late on a Saturday, you’re pushing the “midpoint” of your sleep forward. You then have to scramble back to your usual internal clock in time for Monday morning, which affects everything from body temperature to metabolism.

91. Learn a language

Similar to “eat a bowl of almonds,” we’ve all heard this one. But it’s also absolutely true. Bilingual brains age slower than monolingual brains, delaying neurological diseases like dementia and Alzheimer’s. It’s never too late, and don’t stress if fluency feels out of reach — the simple act of learning and studying a second language has a positive impact on the brain.

92. Show up to events

Researchers are convinced: “Social connections are probably the single-most important feature of living a long, healthy, happy life.” Showing up to functions with family and friends (as opposed to stressing out and skipping them) proves you can be a light, reliable presence in other people’s lives. The invites will keep coming, and you’ll be better off for it.

93. Maintain friendships

Swimming in centenarians, Sardinia was the first Blue Zone region ever identified. The island’s men have a habit of finishing each day at a local bar to talk with lifelong friends. In America, where 15% of middle-aged men report having no close friends, that sort of dynamic everyday interaction (whether at a bar or book club) could prove revelatory.

94. Make time to travel

Make time for vacation, first off — overworked Americans leave hundreds of millions of vacation days on the table each year in fear of looking replaceable to employers. Then use that time to actually go and see the world you’ve read so much about; taking just two trips a year raises feelings of contentment while lowering your risk of heart disease.

95. Visit museums

Or visit the ballet. Or visit some experimental art show that your friend’s friend is putting on (even if you have no interest). Those who afford themselves a regular “culture fix” have a 14% lower risk of passing away earlier than a typical lifespan. There is a correlation-over-causation argument to be made, but taking in art is always beneficial.

96. Find your spiritual side

You may want nothing to do with religion. But the findings are indisputable. People of faith people live longer, and in some cases, by up to four years. Congregations show up at the same time each week, they tell stories, they volunteer in their communities. From a longevity perspective, these rituals are extremely potent. It’s worth finding your equivalent.

97. Change your mind

Never in the history of the internet has anyone said “My bad, I’ve changed my mind.” Perhaps people should start. Challenging yourself to look past your imperfect point of view is a next-level stress-reliever that unshackles your entire mindset. Stop arguing in circles. Embrace that other people know things. Then live longer for it.

98. Have a family

It’s a good idea to grow old around younger people. Adults with at least one child tend to have more social interactions and lower mortality rates. On a somewhat less wholesome note, men who end up with younger partners also live longer, too. Younger spouses are a positive psychological influence, and more capable caretakers in the twilight years.

99. Summon some empathy

The whole of society is in an “empathy crisis” right now, so it’s okay if thinking of others takes a little extra effort. But monitoring and augmenting your empathic capacity isn’t just beneficial for your friends, family and colleagues — it’s associated with life satisfaction and positive “interaction profiles” (how you relate to others), regardless of age.

100. Celebrate aging

Not just in the birthday cake sense. Those who approach aging with a positive outlook end up aging easier than others. Proactively acknowledge what’s to come instead of fretting about the wrinkles under your eyes. Maybe you’ll make it to 100. Maybe you won’t. But your absolute best chance comes from living your best life along the way.

By Tanner Garrity @tannergarrity

Source: How to Live to 100: A Definitive Guide to Longevity Fitness – InsideHook

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Related Contents:

Non-Negotiable Diet, Sleep and Exercise Routines For a Longer Life

Thanks to today’s advanced research and new innovations, it’s more than possible for us to live longer, stronger and healthier lives. While life expectancy in the U.S. dropped one full year during the first half of 2020, according to a CDC report, much of that was attributed to the pandemic. Prior to Covid, however, life expectancy in the U.S. was 78.8 years in 2019, up a tenth of a year over 2018.

As a longevity researcher, I’ve spent the bulk of my career gathering insights from world-leading health experts, doctors, scientists and nutritionists from all over the world. Here’s what I tell people when they ask about the non-negotiable rules I live by for a longer life:

1. Get regular checkups

Early diagnosis is critical for the prevention of disease and age-related decline, so it’s important to get yourself checked regularly, and as comprehensively as possible.

At the very least, I make it a point to have a complete annual physical exam that includes blood count and metabolic blood chemistry panels, a thyroid panel and testing to reveal potential deficiencies in vitamin D, vitamin B, iron and magnesium (all nutrients that our body needs to perform a variety of essential functions).

2. Let food be thy medicine

Poor diet is the top driver of noncommunicable diseases worldwide, killing at least 11 million people every year.

Here are some of my diet rules for a longer life:

  • Eat more plants: To reduce your risk of cardiovascular disease and diabetes, try to have every meal include at least one plant-based dish. I typically have broccoli, cauliflower, asparagus or zucchini as a side for lunch and dinner. When I snack, I opt for berries, nuts or fresh veggies.
  • Avoid processed foods: Many products you find in grocery stores today are loaded with salt, sugar, saturated fats and chemical preservatives. A 2019 study of 20,000 men and women aged 21 to 90 found that a diet high in processed foods resulted in an 18% increased risk of death by all causes.
  • Drink more water: Most of us drink far too little water for our optimal health. I keep a bottle of water with lemon slices at hand wherever I spent most of my day.
  • Include healthy fats: Not all fats are bad. High-density lipids (HDL), including monounsaturated and polyunsaturated fats, are considered “good fats,” and are essential to a healthy heart, blood flow and blood pressure.

3. Get moving (yes, walking counts)

Just 15 to 25 minutes of moderate exercise a day can prolong your life by up to three years if you are obese, and seven years if you are in good shape, one study found.

I try not to focus on the specific type of exercise you do. Anything that gets you up out of the chair, moving and breathing more intensely on a regular basis is going to help.

That’s why the method I practice and recommend the most is extremely simple: Walking. Brisk walking can improve cardiovascular health and reduce risk of obesity, diabetes and high blood pressure. It can even ease symptoms of depression and anxiety.

4. Eat early, and less often

Clinical data shows that intermittent fasting — an eating pattern where you cycle between periods of eating and fasting — can improve insulin stability, cholesterol levels, blood pressure, mental alertness and energy.

To ease into the “eat early, and less often” diet, I started with a 16:8-hour intermittent fasting regimen. This is where you eat all of your meals within one eight-hour period — for instance, between 8 a.m. and 4 p.m., or between 10 a.m. and 6 p.m.

But keep in mind that a fasting or caloric-restricted diet isn’t for everyone; always talk to your doctor before making any drastic changes to your diet and eating routine.

5. Constantly work on quitting bad habits

One of the biggest toxic habits is excessive use of alcohol. Studies show that high and regular use can contribute to damages your liver and pancreas, high blood pressure and the immune system.

Large amounts of sugar consumption is another bad habit. Sure, in the right doses, sugars from fruits, vegetables and even grains play an important role in a healthy diet. I eat fruits and treat myself to some ice cream once in a while. But make no mistake: Excess sugar in all its forms is poison. To lessen my intake, I avoid processed foods and sugary drinks.

Lastly, I don’t smoke — but for anyone who does, I recommend quitting as soon as possible. According to the CDC, cigarette smoking is behind 480,000 deaths per year in the U.S.

6. Make sleep your superpower

A handful of studies of millions of sleepers show that less sleep can lead to a shorter life. Newer studies are strengthening known and suspected relationships between inadequate sleep and a wide range of disorders, including hypertensionobesity and diabetes and impaired immune functioning.

I aim for at least seven hours of sleep per night. For me, an essential ingredient for getting quality sleep is darkness; I make sure there’s no light and no electronic devices in my room before bedtime.

 

By: Sergey Young, Contributor

Sergey Young is a longevity researcher, investor and the founder of Longevity Vision Fund. He is also the author of “The Science and Technology of Growing Young: An Insider’s Guide to the Breakthroughs That Will Dramatically Extend Our Lifespan.” Sergey is on the Board of Directors of the American Federation of Aging Research and the Development Sponsor of Age Reversal XPRIZE global competition, designed to cure aging. Follow him on Twitter @SergeyYoung200.

Source: ‘Non-negotiable’ diet, sleep and exercise routines for a longer life

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