No supplements needed: 6 everyday habits that may help you live longer

Living longer may not rely on costly supplements or complex routines. Lifestyle habits supported by data could be key. Dr Sudhir Kumar shared, in a X post, some everyday practices that may promote longevity. Running, walking, strength training, sleep, and work hours were among the topics discussed.

Running has been linked to a 27% lower risk of dying from any cause, a 30% decrease in cardiovascular deaths, and a 23% reduction in cancer-related deaths compared to non-runners. Even a mere 50 minutes of running per week can provide most of the benefits, you don't have to partake in marathons.

Walking also played a significant role in Kumar's longevity advice. He mentioned that walking around 11 MET-hours per week (about 25-30 kilometers at a brisk pace) could cut all-cause mortality risk by 11%. Pace is crucial too; the fastest walkers had a 43% lower mortality risk than the slowest walkers. Kumar concluded, "Speed matters more than distance, but both contribute."

Daily movement was another important factor. Those averaging over 7,000 steps per day had a 50-70% lower mortality risk than those with fewer steps. While 10,000 steps is often cited as a target, Kumar noted that 7,000-10,000 steps is a well-supported range. Strength training, involving just 60 minutes per week, has been associated with a 27% lower risk of all-cause mortality. More isn't always better; the benefit plateaus after that.

Sleep and work hours also emerged as essential components. Kumar suggested that 7 hours of sleep strikes a balance, as both too little (under 5 hours) and too much (over 7 hours) sleep increase mortality risk. Working long hours (55+ hours/week) compared to 35-40 hours can raise stroke risk by 35% and heart disease-related death by 17%. WHO/ILO estimates that overwork is responsible for 745,000 global deaths annually.

Dr Kumar emphasized that cardiorespiratory fitness (VO2 max) is a strong predictor of longevity, even surpassing most individual habits. Running, walking, and steps are key to building this fitness. He cautioned against perfectionism and advised moving most days, lifting twice a week, getting 7 hours of sleep, and avoiding overworking.

While strong correlations exist between these habits and longevity, causation has not been definitively established. Consulting a healthcare professional can help contextualize these findings for an individual seeking sustainable habits.