ORLANDO, Fla. (Ivanhoe Newswire) — The United States has the lowest life expectancy at birth and the highest death rate from preventable or treatable diseases, according to the Commonwealth Fund. The United States also has the highest percentage of people with multiple chronic conditions. So how can you overcome challenges and improve your overall health? Ivanhoe shares some science-backed strategies.
Want to improve your health? Research shows that small changes can add up.
First, ride a bicycle. One study found that people who cycle to work have a lower risk of certain cancers and heart disease. And don't skip the stairs! A UK-based study found that people who climbed 50 stairs a day had a 20 percent reduced risk of cardiovascular disease.
Stephanie Nickitas, owner of CrossFit Winter Park, says, “If you work in a building with multiple staircases, you may just want to go up and down the stairs a few times during your workday.”
Also, spend more time in nature. A 10-year study found that increasing exposure to green and blue spaces, such as living near a park or lake, reduced the likelihood of developing mental health conditions.
“Mental health is about finding joy and satisfaction in simple things,” explains psychotherapist and performance management consultant Dr. David Baker.
Research also shows that exposure to sunlight may reduce your risk of type 1 diabetes, multiple sclerosis, high blood pressure, and some cancers. Experts generally recommend getting 10 to 30 minutes of sunlight at noon several times a week. And try ways to relieve stress. Another study found that people who meditated had lower bad cholesterol and less inflammation than those who didn't meditate. Finally, try taking a cold shower! A Dutch study found that people who took a cold shower every morning for a month were 30 percent less likely to miss work due to illness. Improve your health with science-backed methods.
Another tip: Don't just climb the stairs. Please walk too! Research has shown that downward movements activate muscles while stretching them, something called eccentric movement.
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