A Beginner’s Guide to Longevity and Wellness

Want to live a longer, better life? Here are some tips.

We can’t stop the clock, but we can gently nudge in the right direction. We sat through the ABC docuseries How to Live Younger to bring you some of the key tips to age with grace.

The show skips the wellness clichés and instead delivers real, science-backed hacks for staying vibrant and healthy longer. Hosted by Jacinta Parsons, it explores three pillars — Fit, Mind, and Food — unpacking how movement, mindset, and meals are more powerful than any magic potion. The show’s simple, smart, and oh-so-doable lifestyle tweaks show that you can add years to your life, all while keeping things fun.

1. Move Like You Mean It

Find running a bore? Can’t bring yourself to lift weights at the gym? Forget these dogmatic fitness myths about ways to remain healthy — the magic is in doing movements that you enjoy. Daily walks, dancing in your kitchen, or light cycling to the shops are all good alternatives that help keep your joints oiled, muscles engaged, and heart happy.

Whatever activity you choose, aim for a mix of cardio (to get your blood pumping) and strength training (to keep bones and muscles strong). Bonus points if you move outdoors — fresh air and sunshine come with a side of vitamin D and mood-boosting benefits. Just remember: Consistency beats intensity every time.

2. Eat the Rainbow

Think colourful, plant-heavy plates; the kind that looks like a mouthwatering food magazine spread. Load up on vegetables, fruits, whole grains, nuts, and lean proteins. Limit the ultra-processed stuff that your great-grandmother wouldn’t recognise as Food. Omega-3-rich fish like salmon and antioxidant-packed berries are your new best friends. And remember: Food is more than fuel! Slow down, savour, and take time sharing it with your loved ones. Nourishing the mind and the soul at the same time does wonders for longevity.

3. Stress Less, Live More

A little stress can sharpen you up, but a lot will wear you down in no time at all. Learn to spot your stress triggers and counteract them with healthy coping tools like meditation, deep breathing, a walk in nature, or just saying “no” more often. Try it — your nervous system will thank you for it. Long-term stress floods the body with hormones that age you from the inside out, so protecting your peace isn’t indulgent, it’s essential maintenance.

4. Keep Your Brain in Play

Your brain loves novelty, and not just in the try-a-new-coffee-this-week kind of way. Learning a new language, picking up a musical instrument, or tackling a tricky puzzle are fun ways that keep your neural pathways firing and agile. Social connection is also equally powerful — chatting with friends or engaging in community activities stimulates the mind and wards off cognitive decline. Think of your brain like a muscle: if you don’t use it, you lose it.

5. Sleep Like It’s Your Job

Skimping on sleep is like skipping oil changes for your car — you might get away with it for a while, but the damage adds up. The trick is aiming for seven to nine hours of quality rest each night. To get yourself ready for a good night’s sleep, create a wind-down routine that invites you to breathe deeply and relax every muscle in your body. Dim the lights, forgo screens an hour before bed, read a book, or enjoy a cup of calming tea. Quality sleep repairs your body, consolidates memories, and balances hormones; basically, it’s free medicine! Treat it like the non-negotiable it is.

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How to Live Younger

How To Live Younger is a 3-part series that looks at the scientific ‘hacks’ that can help improve our lives.

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Text: Arista Kwek
Images: Unsplash (Jaddy Liu, Doan Anh, Derek Lee), Pexels (Kampus Production, Vanessa Loring, SHVETS production)

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Want to live a longer, better life? Here are some tips.

How to Live Younger

Synopsis

Episodes

How to Live Younger

Synopsis

Episodes