There’s life span and then there’s health span.[1] How to prolong both? There are some simple and cheap things to do.
First, work out. Stan Pocock[2] once told a bunch of young men that “It’s not about the rigging, it’s about the rowing.” He meant that the exercise equipment doesn’t matter, but how and how hard you do the exercise does matter. So, what works? Both cardio and strength training cut the risk of cardiovascular disease. You know, heart attacks and strokes. Walking and running around the neighborhood provides cardio. Body weight calisthenics provide good, basic strength training. Later, you can scale up with some weights if you’ve a mind to. OTOH, 28-pound cinder blocks are $2.18 a piece at Loew’s.
How much exercise? Well, anything is better than just sitting in the Barcalounger with a beer in your fist. More formally, 150 minutes a week of “moderate” intensity aerobic exercise provides a baseline. Walking 30 minutes a day, five days a week, gets you to 150 minutes. After that base, 75 minutes of “vigorous” aerobic activity from running or swimming is a desirable further goal.
If you don’t like working out alone and don’t find a gym much of an improvement, then try a free exercise group available in much of the country.[3]
Second, eat some version of the Mediterranean diet. That means eating unprocessed whole foods like whole grains, fruit and vegetables, and lean proteins (chicken and fish for example). These kinds of diets can cut the risk of cardiovascular disease. When shopping, work around the outside edge of the grocery store.
Third, try to get seven hours of sleep a night. During sleep, the body regulates hormone and blood sugar levels. Also, your brain can clean out toxins.
The best approach is to build a regular sleep schedule. If you have to be up by 5:00 AM, then you have to be asleep by 10:00 PM. Some people and early-birds, some are night-owls. It’s probably shoveling sand against the tide to fight these traits. So recognize their power when figuring out when to go to sleep and when to wake. Then, you have accommodate your work schedule, your family responsibilities, and your exercise schedule to your sleep schedule. In the case of work and family, they can easily take precedence. Who knew that such standard aspects of life could threaten your health? It’s a conundrum.
Fourth, “train your brain to be optimistic.” Depression and loneliness are mental states that increase the risk of early death. Perhaps people can train their brains to be more optimistic. The current scientific research is only suggestive, rather than definitive. It is suggested that talk therapy and journaling can help re-direct the mind. Equally or more important, at least intuitively, is positive connectedness to other people. Such connections reduce stress and improve mood. OTOH, “negative” connectedness—spending time with people who run you down—has a bad effect. Track the changes in how you feel that come from changes in how you live. Feeling more fit, better fed, more rested, and more connected can shape attitude.
[1] Mohana Ravindranath, “Inexpensive Longevity ‘Hacks’,” NYT, 15 April 2025.
[2] Rowing legend Stan Pocock dies at 91 | The Seattle Times
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