It is always the small steps that get you to your destination, without fail. Big steps, running at full speed, always cost more than they are worth, and most of the time never succeed in getting you to your destination. A recent study published in The Lancet’s Clinical Medicine journal suggests that getting even just a few more minutes of sleep (rather than complain you only slept six hours) and exercise every day, (versus trying to exercise for hours a day) and eating an extra cup of vegetables every day, (rather than change your entire diet), can significantly boost longevity and impact overall health.
This analysis of data from the U.S., Sweden, Norway and the UK, a team of international researchers found, for example, that small increases in daily physical activity, as little as an additional five-minute walk at a moderate pace daily, could potentially reduce mortality risk by as much as 10%. Adding a minimum of five minutes of sleep improvement per day can lead to a year of added lifespan. An extra serving of vegetables can also contribute to longevity. In agreement with the classic saying: the more the better, but small changes add up.
Known jointly as S.P.A.N. — sleep, physical activity and nutrition are often studied in isolation. This study, however, sought to determine the minimum combined S.P.A.N. improvements needed for a longer lifespan and health span when looking at them combined. The results were conclusive: committed good sleep, even if not what was hoped for; exercise when you can for at least a few minutes of the day; and add something nutritious to your diet. All of them together were the key. Small steps, not giant ones. When you miss a few minutes of sleep, you don’t move as much and you grab the Pringles to feel better and for energy.
Forget the all-or-nothing mentality we all have. Focus on small steps to your health. They add years to your life, but more importantly, they add to your quality of life.
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