What type of exercise works best?

Experts agree that a mix of cardio, strength training, and flexibility exercises is ideal for longevity.

Walking or running: Just 30 minutes a day can improve cardiovascular health and boost mood.

Strength training: Lifting weights or doing bodyweight exercises helps maintain muscle mass, which naturally declines with age.

Yoga and stretching: Improves flexibility, reduces stress, and encourages mindfulness.

You don’t need an expensive gym membership. Simple activities like taking the stairs, walking in the park, or doing home workouts can make a significant difference.

A South African perspective: our unique dietary challenges

South Africa’s food landscape presents both opportunities and challenges when it comes to longevity.

Traditional South African diets rich in vegetables, legumes, and whole grains have the potential to be incredibly healthy. Dishes like umngqusho (samp and beans) and morogo (wild spinach) are packed with nutrients that support longevity.

The challenge:

The rise of fast food culture has led to increased consumption of processed meats, refined sugars, and unhealthy fats.

South Africa has one of the highest rates of sugar consumption in the world, with the average person consuming more than 24 teaspoons of sugar a day, well above the World Health Organization’s recommended limit of six teaspoons.

How to make small, sustainable changes

Want to live longer and healthier? The good news is that small, consistent changes can have a big impact.

Dietary tweaks for longevity
Eat more whole foods: Opt for fresh fruits, vegetables, whole grains, and lean proteins.
Reduce processed foods: Cut back on sugary drinks, fast food, and heavily processed meats.
Hydrate wisely: Swap fizzy drinks for water or herbal teas.
Practice mindful eating: Pay attention to portion sizes and eat slowly.

Simple ways to stay active

Walk more: Aim for 10,000 steps a day.
Try yoga or stretching: Even 10 minutes a day improves flexibility.
Strength training twice a week: Helps maintain muscle and bone health.
Find a movement you enjoy: Dance, cycle, hike, or whatever keeps you moving!

While genetics do play a role in how long we live, our everyday habits matter just as much, if not more.

Science continues to confirm that eating well and staying active are the most effective ways to slow down ageing and improve our quality of life.

#mindful-eating

Eat well, move more: the secret recipe for a longer life