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Health & Wellness Tips That Cost You $0

Written By Emily Loss Feb 22nd 2024
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Now that we are officially two months into 2024, all those health and wellness goals that you set for yourself may be proving to be time-consuming and expensive.  

We’re realists over here and we're big proponents of making health and wellness a part of your daily life, and especially for it to not feel like a chore. 

In addition to the obvious “eating healthy and going to the gym,” there are so many more things that you can do for free that have been scientifically proven to support your longevity. We would argue that this list we are sharing is just as important, if not more so! 

We believe that longevity should be accessible to everyone! Here are some tips and tricks to incorporate into your life consistently that will cost you nothing and will leave you healthier and happier. 

Longevity Tips that Cost $0

  • Get morning sunlight 

  • Walk 10k steps per day  

  • Practice mobility every day to keep agile 

  • Deep breathing/mindfulness practice 

  • Get 7-8 hours of sleep per night 

  • Interact with friends and family 

The Science Behind Our Tips

Studies have found that brief exposure to sunlight first thing in the morning can help people suffering with sleep disorders get better rest at night, allowing them to be more rested, and thus elevate mood & improve overall cognitive function.1, 2 

Researchers found that with every 1,000 extra daily steps you take, there was a 15% decreased risk of dying from any cause. Just 500 extra daily steps were associated with a 7% decrease in dying from cardiovascular disease.3

After the age of 50, the ability to stand up from a sitting position on the floor without using your hands for support decreases the risk of death in the next six years by more than five times. At any stage of life, engaging in flexibility training reduces the risk of cardiovascular disease and death by 25% and 20%, respectively.4, 5

Mindfulness-based interventions have proved their beneficial effect on several medical and psychological conditions, including depression, anxiety, and immune disorders.6
A large study of 1.1 million people found that the optimal duration of sleep was around 7 hours, with a significantly increased risk of death seen in those who reported sleeping 8 hours or more and those who said they slept 6 hours or less. Other research has also shown that 7 hours of sleep appears to be optimal for cognitive function and mental health.7, 8

A large meta-analysis found that having a strong social life at any age decreased the risk of death by 91%.9 


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  1. Mendioroz, M., Puebla-Guedea, M., Montero-Marín, J. et al. Telomere length correlates with subtelomeric DNA methylation in long-term mindfulness practitioners. Sci Rep 10, 4564 (2020) 

  1. National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health - National trends in short sleep duration among US adults, 2013–2020 

  1. Li, Y., Sahakian, B.J., Kang, J. et al. The brain structure and genetic mechanisms underlying the nonlinear association between sleep duration, cognition and mental health. Nat Aging 2, 425–437 (2022) 

  1. PMID: 20668659