Move, rest, connect: the unglamorous pillars of a long life

Every year brings a new longevity trend. Meanwhile, the evidence keeps pointing to the same three foundations. They're not exciting. They work.

Move

Large studies have found that people who walk more steps each day tend to live longer, with benefits appearing well below the famous 10,000 steps. Strength matters too, especially as we age. Two short strength sessions a week is a good start.

Matcha moment: Make an iced matcha and take it on a 15-minute walk after lunch.

Rest

Sleep is when the body repairs itself. Consistently short sleep is linked to a range of health problems. Protect it: keep a regular bedtime, keep screens out of the bedroom, and keep caffeine to the morning and early afternoon.

Matcha moment: Enjoy your last bowl before 2 p.m. In the evening, switch to a caffeine-free herbal tea.

Connect

A widely cited 2010 meta-analysis by Julianne Holt-Lunstad and colleagues, covering more than 300,000 people, found that people with stronger social relationships had a significantly higher likelihood of survival over the study periods. Loneliness, the authors noted, carries risks comparable to well-known lifestyle factors.

Matcha moment: The tea ceremony was always social. Invite someone over, whisk two bowls, and talk.

And then the small extras

Good food, less alcohol, no smoking, time outdoors. Matcha is one of the small, pleasant extras: a daily habit that can make the big three easier to keep.

Source: Holt-Lunstad J, Smith TB, Layton JB. PLoS Medicine, 2010.

Matcha is a food, not a medicine. This article is for general information and isn't medical advice. If you're pregnant, sensitive to caffeine or taking medication, talk to your doctor first.