The new year often brings resolutions to live healthier. As 2023 comes to an end, experts provide guidance on changes big and small that can lead to better health and longevity in 2024.
Longevity Expert Outlines 5 Key Steps for a Healthier 2024
In an interview with Fox News, longevity expert Dr. Brett Osborn outlined 5 steps people can take in 2024 to extend their healthspan – the number of years spent in good health.
- Exercise – Get at least 30 minutes of moderate exercise like walking 5 days per week. Mix in strength training 2-3 days per week as well.
- Healthy Diet – Eat a balanced diet focused on vegetables, fruits, whole grains, beans, lentils, nuts and seeds. Limit processed foods high in sugar, salt and unhealthy fats.
- Sleep – Prioritize getting 7-8 hours of quality sleep per night. Maintain consistent bed and wake times.
- Stress Management – Make time for relaxing activities like meditation, yoga or just spending time outdoors. Manage workplace stress by taking regular breaks.
- Health Monitoring – Get annual checkups and testing based on your age and risk factors. Catch issues early for better outcomes.
“Making even small shifts in daily behaviors can produce big returns for health over time,” said Dr. Osborn. “Use the new year as motivation to build lasting habits.”
5 Resolutions to Boost Longevity in 2024
In the New York Post, Dr. Osborn also recommended 5 science-based resolutions to increase life expectancy:
- Eat more nuts – Eating nuts 4+ times per week is linked to added years of life. They are high in protein and healthy fats.
- Walk more – A daily 20-30 minute walk can reduce early mortality risk by 20-30%. Work your way up if needed.
- Develop purpose – Having a sense of purpose and meaning is associated with better physical and mental health.
- Prioritize relationships – Strong social ties are tied to lower inflammation levels and a 50% reduced risk of early death.
- Reduce sitting – Sitting for long periods raises mortality risk. Take standing or walking breaks every 30 minutes throughout your day.
Dr. Osborn says people who adopt these behaviors are more likely to live not just longer, but healthier. Even small positive changes to daily routines compound over years.
The 2024 Health & Fitness Horizon
Outside Online surveyed over 100 professionals to forecast key trends expected to shape health and wellness in 2024. A few highlights:
Fitness Focuses on Mental Health
- More exercise programs will integrate mental health support given research showing the link between the two. Trainers guide on topics beyond physical fitness.
Digital Detoxing Goes Mainstream
- The trend of taking periodic breaks from technology will gain popularity for better stress management and sleep.
Employers Offer Wellness Sabbaticals
- With worsening burnout, companies will provide paid multi-week leave dedicated solely to mental or physical rejuvenation and goal-setting.
Gyms Diversify Their Offerings
- Health clubs add unconventional sports like pickleball, tap dance classes and rock climbing to help differentiate and attract members.
The forecast indicates holistic wellbeing will be front and center in 2024 rather than solely equating health to physical appearance or athletic skill.
Small Shifts for Big Changes in 2024
While sweeping New Year’s resolutions rarely lead to lasting change, small but consistent shifts in daily routines can yield impressive long-term results. As the calendar turns to 2024, Pennington Biomedical Research Center highlights 3 realistic areas to target:
Sleep
Getting just 1 more hour of sleep at night is associated with significant drops in risk for obesity, heart disease and stroke over a lifetime.
Steps
Working towards 3,000 more steps daily, or about 1.5 added miles of walking, sharply lowers mortality over time based on large studies.
Water
Drinking 12 oz of water before meals leads to increased weight loss compared to no water intake, research concludes. Staying hydrated is key.
Pennington says rather than extreme short term diet or fitness overhauls which most fail to sustain, applying minor improvements day-by-day stacks to substantially better health.
Experts Share Their #1 Tip for Healthier Living
When prominent health figures were asked for their top recommendation to kickstart healthy living in 2024, responses centered around 3 key themes:
| Focus Area | Expert | #1 Suggestion for 2024 |
|---|---|---|
| Improved Nutrition | Registered Dietitian Becky Ramsing | Fill half your plate with vegetables and swap refined grains for whole grains whenever possible. |
| Increased Physical Activity | Personal Trainer Miranda Brown | Start taking a 10 minute walk once or twice a day. Work up towards 30 minutes of continuous walking most days. |
| Enhanced Wellbeing | Psychologist Dr. Neil Saunders | Practice mindful breathing for 5 minutes daily using apps like Calm or Headspace. Reduce stress levels. |
Rather than tackling every area, they emphasize picking one priority then applying small, day-to-day changes that compound over the months and years ahead.
Will These Health Resolutions Last?
Out of the over 50% of Americans that make New Year’s resolutions, research suggests 80% fail to maintain them by February. Why the poor follow-through?
Stanford psychologist Dr. BJ Fogg says cumbersome dieting and strict exercise regimens are often self-sabotaging. “Most people vow to overhaul everything at once then soon revert back.” Rather than extreme short term changes, he advocates simpler steps we can integrate without drastically disrupting existing routines.
“This might mean trading an afternoon latte for tea or taking phone calls during walks instead of sitting down.” While modest, these little lifestyle lifts compound substantially over time.
Many experts provided similar advice on avoiding the “false start” effect by establishing gradual, sustainable habits versus trying to rapidly transform everything simultaneously.
As 2023 changes over to 2024, lasting change is achievable through modest but consistent lifestyle elevations built up incrementally over the many days and years ahead. Rather than overhauls and restrictions unlikely to endure, small steps towards better nutritional, physical and mental wellbeing can reap major rewards now and into the future.
To err is human, but AI does it too. Whilst factual data is used in the production of these articles, the content is written entirely by AI. Double check any facts you intend to rely on with another source.
