Increase Health Span AND Life Span - NW Personal Training

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Living a long, fulfilling life is a goal many of us strive for, but it’s not just about adding years to our life; it’s about adding life to our years. This is where the concepts of life span and health span come in. Life span refers to the total number of years a person lives, whereas health span is the period of life spent in good health, free from serious diseases and limitations. Extending health span is just as important as extending life span, as it ensures that those added years are filled with vitality and well-being.

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10 Practical Tips to Increase Your Health Span AND Life Span

1 – Muscle is Medicine

Muscle is your longevity tissue, so it’s critical to focus on building and preserving muscle. Lifting heavy weights 2-3x/week will maintain strength, muscle, bone, functional capacity, balance, and posture, which are all critical for overall health.

2 – Huffing & Puffing

Regular cardiovascular exercise strengthens your heart health and respiratory system, which contributes to a longer, healthier life.

3 – Prioritize Balanced Nutrition

A diet rich in vegetables, fruits, lean proteins, and healthy fats helps reduce inflammation, supports cellular health, and protects against chronic diseases like diabetes and heart disease.

4 – Maintain Relationships & Connections

Staying socially active is associated with lower risks of dementia and depression. Having supportive friendships and family relationships can reduce stress and promote emotional well-being.

5 – Get Quality Sleep

Sleep is when your body repairs and recovers. Aim for 7-9 hours of sleep each night to improve cognitive function, mood, and overall health.

6 – Practice Stress Management

Chronic stress can accelerate aging. Techniques such as meditation, yoga, or breathing exercises can reduce stress, helping you maintain mental and physical health.

7 – Use Your Brain

Engaging in brain-stimulating activities, such as reading, word games, puzzles, or learning a new language, helps maintain cognitive function and may reduce the risk of dementia.

8 – Limit Processed Foods and Sugar

High sugar levels and processed foods increase inflammation and accelerate aging. Choose whole, minimally processed foods to support longevity.

9 – Avoid Smoking and Limit Alcohol

Smoking and excessive drinking contribute to various age-related diseases. Quitting smoking and drinking in moderation (if at all) can significantly increase both health span and life span.

10 – Spend Time Outdoors

Sunlight exposure boosts vitamin D levels, which is essential for bone health and immune function. Activities in nature can also help reduce stress and improve physical and mental health.

If you would like more details on how to improve longevity, attend a Free workshop on Thursday, November 21st at 6:45pm at NW Personal Training in downtown Vancouver, WA. See Workshop Details Here or call 360.574.7292 to reserve your spot.

Yours in health & fitness,
Sherri McMillan