LIVING YOUR LONGEST

1. Exercise Regularly
1.1. Aim for at least 150 minutes of moderate aerobic activity or
75 minutes of vigorous aerobic activity per week

1.2. Incorporate strength training exercises at least two days per

week

1.3. Choose low-impact activities like walking, swimming, or

cycling to reduce stress on joints

1.4. Start slowly and gradually increase intensity and duration

2. Maintain A Balanced Diet

2.1. Eat a variety of nutrient-dense foods from all food groups

2.2. Focus on whole, unprocessed foods like fruits, vegetables,

whole grains, lean proteins, and healthy fats

2.3. Limit intake of saturated fats, added sugars, and sodium

2.4. Consider supplements if advised by your healthcare provider

3. Prioritize Preventive Care

3.1. Stay up-to-date with recommended screenings and
vaccinations

3.2. Adopt healthy habits to reduce the risk of chronic diseases

3.3. Schedule visits with physician (yearly), dentist (every six

months), other exams when necessary

3.4. Continue to follow your regular diet and exercise routine

4. Promote Independence and Safety

4.1. Adapt your living environment to accommodate mobility
needs

4.2. Install safety features like grab bars, non-slip mats, and
adequate lighting

4.3. Use assistive devices like canes or walkers if recommended

 4.4. Put together a list of emergency contacts including family
members, neighbors, friends, doctors, and emergency services

5. Plan for the Future

5.1. Discuss advanced care planning with loved ones and
healthcare providers

5.2. Prepare important documents like a living will or power of

attorney

5.3. Consider long-term care options and financial planning

5.4. Stay informed about available resources and support services

6. Stay Connected
6.1. Nurture relationships with family and friends

6.2. Participate in community activities or volunteer work

6.3. Seek out social support networks or groups

6.4. Utilize technology to stay connected with loved ones

7. Foster Emotional Well-being

7.1. Engage in stress-reducing activities like deep breathing,
yoga, or meditation

7.2. Cultivate a positive outlook and practice gratitude

7.3. Pursue hobbies and interests that bring you joy and
fulfillment

7.4. Practice regular gratitude by writing it down in a journal

8. Promote Good Sleep Habits

8.1. Aim for 7-9 hours of quality sleep each night

8.2. Establish a consistent sleep schedule and relaxing bedtime

routine

8.3. Shut off all electronics at least 60 to 90 minutes prior to your

scheduled bed time

8.4. Create a sleep-conducive environment that is cool, dark, and

quiet
9. Prioritize Mental Stimulation
9.1. Engage in cognitively stimulating activities like reading,
puzzles, or learning a new skill

9.2. Socialize regularly and maintain an active social life

9.3. Consider taking classes or joining a club to challenge your

mind

9.4. Practice mindfulness or meditation to reduce stress and

improve focus

10. Manage Chronic Conditions

10.1. Follow your healthcare provider's recommendations for
managing chronic conditions (if present)

10.2. Adopt healthy lifestyle behaviors to help manage symptoms

and prevent complications

10.3. Talk to your physician about any possible changes to your

treatment, if necessary.