Scientists are increasingly discovering how small, everyday habits can significantly affect longevity, regardless of our genes.

While genetics play a role, research shows that a healthy lifestyle is a common factor in people who live long lives. Doctors with decades of experience working with patients reveal a few simple steps that anyone can implement in their daily routine to improve their health and extend their lives. Here’s what they advise.

Take a walk every day

A simple activity like regular walking, especially for those who are not very physically active, can help extend your life. Regular movement not only improves cardiovascular health, but also positively affects mental health by reducing anxiety and depression. Doctors recommend 2,500 to 4,000 steps per day for better cardiovascular and mental fitness, while more than 7,000 steps significantly reduce the risk of cardiovascular disease and mortality.

Sleep at least seven hours every night

The body uses sleep to clean out the “waste” created during the day, experts explain. Lack of sleep is associated with higher mortality and oxidative stress, and in the long term can lead to high blood pressure, type 2 diabetes and obesity. Sleep is essential for the body’s regeneration, memory consolidation and brain detoxification, all of which contribute to a longer lifespan.

Less processed, more fresh food

Increased sugar intake, especially added sugar in processed foods and drinks, has been linked to a higher risk of death from heart disease and cellular aging. Studies show that people who consume more added sugars show more pronounced signs of aging. You don’t have to completely avoid sugary foods, but by reducing your consumption of processed foods, you can improve your health and reduce your risk of diseases like diabetes or heart disease.

Learn to manage stress

Chronic stress negatively affects longevity because it contributes to inflammation, cardiovascular problems, and other health problems. Regularly practicing relaxation techniques, such as meditation, deep breathing, or yoga, is recommended. A well-functioning parasympathetic system reduces the risk of heart disease and stroke, improves digestion and metabolism, and reduces inflammation.

Avoid excessive multitasking

Multitasking – doing several things at once creates additional stress and anxiety, which is detrimental to health. Research shows that focusing on individual tasks improves cognition and reduces brain strain. According to neuropsychologists, multitasking “wears out” the brain because it is not designed to switch between tasks quickly.

– Slow down and focus on one task. Your brain and body will thank you in the long run, experts add.