Small daily habits could add years to your active life, experts say

Health experts are highlighting simple yet effective ways to improve long-term wellbeing. Recent advice from a leading therapist and Russia’s health minister points to small daily habits that can extend active life. From sleep routines to diet, these recommendations aim to counter common risks like stress and inactivity. Svetlana Burnatskaya, a therapist at Moscow’s Meditsina Clinic, stresses the importance of regular movement. She advises taking short, active breaks every 40 to 60 minutes to combat the dangers of a sedentary lifestyle. Prolonged sitting, she warns, raises the risk of hypertension, heart disease, diabetes and depression.

Sleep plays a key role in maintaining health, according to Burnatskaya. Adults should aim for 7 to 9 hours each night while keeping a steady sleep schedule. She also recommends avoiding bright screens for at least 90 minutes before bed to improve rest quality. Dietary habits matter just as much. Burnatskaya encourages eating more vegetables and whole foods while cutting back on sugary and heavily processed snacks. Staying hydrated and reducing excess salt are also part of her guidelines. Beyond personal habits, broader lifestyle choices make a difference. A former Miss North titleholder shared that regular sauna visits help her stay fit at 67. Meanwhile, Burnatskaya warns against chronic stress, poor hygiene, and self-medicating without professional advice. Russian Health Minister Mikhail Murashko supports these principles, stating that a healthy lifestyle directly contributes to longer, more active years.

The guidance focuses on practical steps rather than drastic changes. Short breaks, better sleep, and balanced eating are all within reach for most people. By addressing risks like inactivity and stress, these measures aim to improve both daily wellbeing and long-term health outcomes.