Alzheimer’s, heart disease, and all the other age-related crappy illnesses are hitting more people than ever—but here’s the thing: we’re finally getting smarter about it. These days, we’ve got info at our fingertips, and a lot of us are actually using it to take better care of ourselves—physically and mentally.
Look, 40 years ago we knew smoking and eating junk weren’t exactly healthy—we just didn’t realize how much damage they were really doing. Now the science is loud and clear.
And guess what? People are finally waking up.
Here’s the part I want you to hear: it’s not too late to start taking care of your health. You can still make changes. Swap out some of those bad habits for better ones, and give yourself a shot at a longer, stronger, healthier life.
Of course, changing your diet is the best place to start and quitting toxic habits, but today I want to share 5 simple things you can do right now that will significantly improve your life and possibly add 2-10 years!
While these simple daily habits aren’t a magic pill, I am sure you will notice a difference in how you feel within a week! Just try them. What have you got to lose?
5 easy daily habits to add years to your life
Remember, adding these 5 simple daily habits to your morning routine isn’t enough – you still need to take care of your overall health and wellness. Here are a few more ways to do that:
- Keep up with regular doctor visits
- Eat a well-balanced diet
- Visit the dentist regularly
- Exercise daily
- Eliminate sugar and other bad habits
Those are just a few ways to maintain your health to help you stay strong. Let’s get to the 5 simple daily habits that will take 10 minutes a day and add years to your life!
Wake Up Your Body (2 Minutes)
Instead of jumping out of bed and heading straight to the coffee maker, or worse yet, doomscrolling on your phone, give your body time to wake up and move it a little.
Gentle stretches or movements like neck rolls, hip circles, and shoulder rolls are a great way to start your day.
Why it works: Loosens fascia, boosts circulation, and prevents morning stiffness that worsens with age.
If you wake up with stiff joints and pain, you can do these simple stretches and movements while you’re still in bed.
Breathe With Intention (1 Minute)
You can do this first thing in the morning, right after you wake up your body, midday or in the evening to prepare for sleep.
Try 4-7-8 breathing or box breathing. Also, if you’ve never meditated before, this might be a good time to start! Meditation has amazing health benefits, too.
Why it works: Regulates cortisol, lowers blood pressure, and sets the tone for a calmer day.
This simple daily habit can be done at any time of the day, but if you find you are feeling anxiety or stress, this breathing exercise is perfect to help calm you down.
Build a Strong Core (2 Minutes)
A strong core is crucial for helping you stay balanced while walking or doing other daily chores/activities. Never overlook the importance of body strength as you age.
Building a strong core doesn’t mean expensive gym memberships or equipment. This is something you most certainly can do at home, any time of the day.
A few simple exercises you can try are wall planks (or floor planks if you can), dead bugs, or standing core twists.
Why it works: A strong core protects your spine, improves balance, and helps prevent falls.
If you already have balance or mobility issues, do standing core twists close to a wall for support.
Boost Your Brain (4 Minutes)
I’ve recently become addicted to brain exercises and do them almost every night. It’s so important to exercise your brain as well as your body. It’s the one thing that gets neglected and the one thing that needs to stay strong to prevent cognitive decline and help keep you sharp.
While this daily habit only takes a few minutes, I always recommend at least 10 minutes of brain exercises for maximum benefit. Journaling daily is also really good to keep the brain active.
Why it works: Keeps your cognitive edge sharp, reduces the risk of dementia, and boosts mood.
You can journal first thing in the morning to get your day off to a good start and do brain exercises any time of day!
Hydrate + Nourish (1 Minute)
Water, water, water! I can’t stress this enough. Our bodies need water. And lots of it. If you’re like me, you probably have a hard time drinking water. Add a splash of lemon to it for added health benefits and detoxification.
Start the day with a glass of warm lemon water or add 2 tablespoons of ACV (apple cider vinegar) to a full glass of room temperature water.
Why it works: Jumpstarts digestion, detox pathways, and hydrates you, especially key for aging kidneys and skin.
I am awful at remembering to drink water, and now at 62, I have kidney stones, so I’m drinking a ton of water every day and oddly enough, I can see and feel the difference in my overall health. Now, if only those kidney stones would leave!
final thoughts on daily habits
There’s no crystal ball, but research says small daily habits like this can reduce your risk of early death by up to 30%. You might gain 2 to 5 extra years of vibrant, independent living—but the real win is in your overall health.
That means more good years, fewer diseases, and fewer pills.
Just 10 minutes a day can radically shift your health. No gimmicks. No magic potion or expensive pills. Just consistency.
