You can reduce your risk of dying prematurely by making this small change

Social media highlights some of the physical benefits of exercise, like looking great in a tank top or showing off chiseled abs in the summer. Of course, exercise can help you lose weight and gain muscle, but there are other reasons why most health organizations recommend at least 150 minutes of moderate exercise per week. Exercise helps reduce the risk of heart disease, type 2 diabetes and some types of cancer, while also promoting mental health. And there’s another benefit: Exercise can help you live longer.

Before you sign up for a marathon or join a CrossFit gym, there’s one way to get a little exercise in every day: take the stairs. These few moments on the climb may be enough to reduce your risk of premature death by 9%, according to one study Study in 2021 In Journal of Cachexia, Sarcopenia and Muscle. It may not seem like much, but climbing 6 to 10 steps a day can extend your life by up to 55 days.

longevity doctor PhD. Scott North Says, while small changes like taking the stairs more often may not seem to make a difference at first, they can have a huge impact. “Once we get past the willpower stage (the first month or so), small changes become a habit—something we do without thinking—so we no longer need the brain output required for willpower.”

Starting an exercise program can be daunting, especially if your friend spends a lot of money on equipment or trainers. You may even have friends who spend a lot of time playing sports or exercising. Dr. Scott Noda says that’s not necessary.

"We love to see and celebrate big, extraordinary wins, but the truth is, most of the success we have in trying to improve our lives and overall health is going to come from small, everyday habits," he said. It’s all about Break up your sedentary time. "The little things we do, like parking further away from the store, taking the stairs, or setting an alarm to stand up and do 10 squats every 20 minutes during the workday, add up to a huge impact."

one 2022 Articles The journal Nature Medicine says those few minutes of exercise can really make a difference. People who engage in short bursts of activity of one to two minutes three times a day can reduce their risk of cancer death by up to 40%, and their risk of cancer death by nearly 50%. A wearable tracker will let you know if these short pulses are increasing your heart rate.

Nurda said forming new habits is much more difficult than taking pills. However, the rewards you gain from your new habits will be even more rewarding. (Here are 9 habits that can help you live longer, according to science.) Dr. Scott Noda suggests three ways to stick with your habits. The first is habit stacking, which is adding something to a behavior you’ve already done. That might mean doing 10 push-ups after brushing your teeth, or doing as many bodyweight squats as you can while waiting for your tea to brew.

Noda also says it’s important to find someone who can be your ally and keep you committed to your new habits. You can send them daily reports via text message or have them check in on your progress periodically. “Knowing that someone is counting on you is often enough to keep you going when things get tough,” Noda said.

The third tool Noda recommends is replacing old habits with new ones. "When you break a bad habit, it’s important to fill the gap with alternatives, otherwise you risk creating a counterproductive vacuum effect," he says. He works with people who are trying to quit tobacco, caffeine, sugar or alcohol, and quitting something makes you miss it more. "For example, if you can substitute kefir for soda, or golden milk for coffee, then you can fill in the gaps that are left."