- Blue Zones, regions with the highest rate of Super Agers, are associated with daily habits that contribute to longer lives.
- Residents of Blue Zones engage in physical activities as part of their routine without being conscious of it.
- To experience similar health benefits, try gardening, doing housework manually, and reducing sedentary behavior.
Implementing a few simple daily habits can contribute to a longer lifespan, even within the comforts of your own home.
Everyday tasks such as housework and gardening provide similar benefits to working out, reducing the risk of diseases and enhancing energy and vitality. These insights are highlighted in the upcoming docuseries “Live to 100: Secrets of the Blue Zones,” which premieres on Netflix on August 30.
In the series, Dan Buettner, an author and National Geographic explorer, delves into the daily routines of people in Blue Zones, which are regions in Italy, Greece, Japan, and Costa Rica known for the longest and healthiest lifespans.
Despite not going to the gym, individuals in Blue Zones have lower rates of diabetes, heart disease, and other chronic illnesses associated with a sedentary lifestyle. This is because they unknowingly engage in physical activities through natural movement involved in tasks like gardening and doing chores manually.
Take inspiration from their lifestyle by reducing sitting time and increasing overall movement, even during leisure activities at home.
Bid farewell to your chair or sofa and spend more time on the floor
Okinawa, Japan serves as a prime example of a Blue Zone, where residents have a higher likelihood of living past 100 years old.
One distinctive aspect of daily life in Okinawa is the limited presence of furniture in homes. As a result, residents often sit on floor mats, prompting them to move more and engage various muscles as they go about their day.
According to Buettner, “We found 103-year-olds who would get up and down 30 times a day. That’s like doing 30 squats. They’re strengthening their core, they’re strengthening their lower body. They’re improving their balance.”
You can replicate this effect even if your daily schedule doesn’t naturally include physical activity. Personal trainers have suggested incorporating short, frequent breaks throughout the day and incorporating simple bodyweight exercises such as squats, push-ups, or planks.
Keeping your house clean can contribute to better health
In Nicoya, Costa Rica, a Blue Zone, residents achieve a more effective workout than many gym enthusiasts simply by performing household tasks manually.
Buettner explains, “Activities related to cleaning the house and preparing food involve unconscious movements that, at the end of the day, amount to more physical activity than what we typically consider ‘exercise’.”
The movement embedded in your everyday routine, known as non-exercise activity thermogenesis (NEAT), constitutes a significant portion of our time compared to traditional gym workouts.
Recognizing the power of NEAT can help you save time by completing chores while reaping the benefits of exercise simultaneously.
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Gardening is a relaxing and accessible way to stay active
Another method to incorporate exercise into your day is by nurturing a green thumb. According to the docuseries, most Okinawans have a garden of some sort.
Tasks like weeding, watering, and other gardening activities contribute to movement that enhances mobility, strength, and endurance while minimizing stress on the body.
Buettner states, “This could be one or two hours a day of gentle, low-intensity physical activity and range of motion.”
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