Longevity isn't just about lifespan; it's about healthspan—the number of years lived in good health. While we know to avoid smoking, excessive drinking, poor diet, and prolonged sitting, experts suggest simple daily habits can make a significant difference. The Manchester Evening News consulted health and science professionals to learn the routines they prioritize.
Take the Stairs
Sara Hägg, Professor of Epidemiology at Karolinska Institute, incorporates short walks into her day, even without a gym. She walks around the block for 10 minutes before work and again after lunch. If at the office, she walks 15 minutes from the subway instead of taking the bus. She always takes the stairs over the escalator. This approach emphasizes that overall daily activity, not just one workout, matters for longevity.
Drink Enough Water
Nutritionist Aliya Porter, a Registered Nutritionist at Porter Nutrition in Manchester, considers hydration non-negotiable. "Hydration is essential for heart health, bladder health gut health, skin health and more. Having water throughout the day is key for me," she said. The NHS recommends six to eight glasses of fluid daily. Simple habits like this contribute to healthy ageing without needing expensive gadgets.
Get the Basics of Sleep Right
Dr Eidn Mahmoudzadeh, GP at Barlow Medical Centre and Co-founder of The Sleep Project, prioritizes quality sleep. He notes that sleep needs vary per person: "Everyone's sleep need is different. There's no one size fits all, it's about getting the right amount of quality sleep for you." He warns against obsessing over sleep trackers, which can increase anxiety and worsen sleep. His advice: give yourself enough time to sleep, maintain a regular routine, get daylight, and exercise regularly. Bad nights happen; aim for good sleep long-term.
Cancer researcher Professor Caroline Dive, Director of the Cancer Research UK National Biomarker Centre at The Christie, also prioritizes sleep, aiming for eight hours a night to support longevity.
