Five Habits for a Longer, Healthier Life, Says Harvard Doctor

Dr. David Barzilai, a physician specializing in longevity medicine and a lecturer at Harvard Medical School, has identified five daily practices that can significantly increase both lifespan and healthspan. His insights, published in Harvard Health Publishing's "Pathways to Longevity," focus on living longer, healthier lives, rather than simply adding years.

Barzilai stresses that people desire more years of healthy, independent living, free from the debilitating conditions often associated with old age. While exercise, proper medication, and diet are common topics, he highlights fundamental habits that, if consistently followed, can lead to a more robust old age. He notes that recent scientific advancements have increased interest in healthy longevity, underscoring the impact of lifestyle on aging quality.

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Healthy aging has no magic secrets. It mostly involves basic things that most people already know, but often fail to do consistently over decades.

"Healthy aging has no magic secrets," Barzilai states. "It mostly involves basic things that most people already know, but often fail to do consistently over decades." He emphasizes that while genetics contribute to longevity, lifestyle choices play a more substantial role. In Tanzania, the average life expectancy has risen to 66.2 years, making the pursuit of healthy aging a national priority.

Among his key recommendations is regular physical activity. Barzilai explains that exercise benefits multiple bodily systems, improving insulin sensitivity, brain health, bone strength, and cardiovascular and respiratory function. He advises a mix of strength training twice a week and at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly. Even small daily movements, like breaking up long periods of sitting, are beneficial.

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Exercise improves the body's ability to use insulin, brain health, bone strength, and the ability of the heart and lungs to function well.