Longevity Expert Swears by This 1 Free, Simple Activity Every Day to Live Longer
In a world obsessed with biohacking and supplements, it may come as a surprise that healthy aging is often determined simple lifestyle choices, like exercise and a healthy diet.
Adopting these habits as early as possible helps prevent the three major age-related diseases: cardiovascular disease, cancer, and neurodegenerative diseases like Alzheimer's, according to Dr. Eric Topol, a renowned cardiologist and longevity researcher.
TODAY.com previously spoke with Topol about his evidence-based habits to age healthier in his New York Times bestseller 'Super Agers: An Evidence-Based Approach to Longevity.'
At 71, Topol says he's in the best shape he's been in thanks to regular strength training, upping his fiber intake, and getting more deep sleep.
However, there's one activity in particular Topol swears by to bolster his mental and physical health — and it's free.
Longevity Tip of the Day: Spend Time Outdoors Every Day
We all know spending time outdoors in nature is beneficial for our wellbeing. However, it's also crucial for healthy aging.
So if you're looking to reduce the risk of age-related disease, try to spend some time outside every day. Just 15 or 20 minutes a day in nature has benefits.
'I've always loved to be outdoors, but the data that shows being how good being outdoors is for both mental and physical health," Topol tells TODAY.com.
Spending time in nature is a free, evidence-based way to lengthen our healthspan.
'Nature is really important as a lifestyle factor that mitigates the risk of age-related diseases. ... The prescription is nature, that's really something more physicians should be thinking about,' says Topol.
Why It Matters
So-called 'eco-therapy" can help reduce stress, improve mood and encourage physical activity.
A 2019 study of working age Americans found that spending time outdoors, both during work days and days off, is associated with less time spent sedentary and a lower chronic disease risk.
Another study published in 2016 found that spending time outside in green spaces for 30 minutes a week was associated with a lower risk of high blood pressure and depression.
In today's world, people are spending increasingly more time indoors, which is why it's important to make an effort to get out — especially for people who are socially isolated.
'As we get older, we tend to become a recluse, like we live in a cave,' says Topol. Isolation can increase the risk of anxiety, depression and dementia. One way to counter this is to get outside.
A little sunshine probably won't hurt, either — it can boost your mood and your vitamin D levels, which decline as we age.
How to Get Started
As little as 15 minutes outside each day can make a difference, but "the more time you're out and surrounded by green, the better,' says Topol.
One study of nearly 20,000 adults in the United Kingdom found that people who spent at least two hours in nature a week reported a significantly greater health and wellbeing.
The definition of "outside in nature" is also subjective, depending on where you live and your access to green spaces.
Here are some outdoor activity ideas to get you started:
Go on a walk while listening to your favorite podcast.
Have a picnic at a local park.
Hike on the nearest trail.
Shop at an outdoor market.
Eat your lunch outside.
Walk to commute to or from work.
TODAY's Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
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