An expert in longevity and reaching the age of 100 through diet and lifestyle has identified one activity he believes is ‘better than the gym’. Speaking on the ZOE Health podcast with Dr Tim Spector, Dan Buettner, a long life specialist, highlighted gardening as a potential way to increase your lifespan.
Dan Buettner is the founder of Blue Zones, a term used to describe unique areas around the globe where individuals live well into their 100s. These regions are known for their low rates of chronic illnesses and are defined by certain lifestyle factors that promote longevity, such as a plant-based diet, regular physical activity, and robust social connections.
There are five primary Blue Zone regions where people enjoy remarkably long and healthy lives. These include Okinawa in Japan; Ikaria in Greece; Sardinia in Italy; Nicoya Peninsula in Costa Rica; and Loma Linda in California, USA.
Dan is also a New York Times bestselling author, known for his books The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way and The Blue Zones Solution. He has featured as a longevity expert on several popular shows including The Oprah Winfrey Show, Good Morning America, The Today Show, ABC World News, CBS’s The Early Show and CNN.
In an epsiode of ZOE Health called “Live to 100 with secrets of the blue zones,” Dan highlighted the link between gardening and a longer life. He referenced research showing that individuals in Blue Zones, areas where people live exceptionally long lives, often engage in gardening well into their 90s and 100s, reports Surrey Live.
Dan explained: “Every blue zone, almost everybody who are making it into their 90s and 100s, not only garden their whole life, but continue to do so. And it might be because it’s low intensity physical activity. It’s a nudge. When you have a garden and you planted something you can’t wait to eat, it gives you an incentive to go out every day and weed and water and harvest.”
He also noted the physical benefits of gardening, such as movement variety and lowering stress hormone levels. Dan said: “And they’re bending over. It’s a range of motion. I’ve seen the studies that show that when you’re gardening, your cortisol levels or your stress hormones drop.”
Dan suggested that the act of gardening itself could contribute to longevity, saying: “And it could very well be you get your hands dirty and you wipe your mouth and you’re getting the microbiome. There’s a little bit of dirt. But I argue that gardening is probably much better than joining a gym, the best longevity exercise you could do.”
Gardening offers a holistic approach to health, providing both physical exertion and mental relaxation, potentially making it a superior option to traditional gym workouts for those seeking a natural path to wellness and longevity. Digging, raking, weeding, and lifting in the garden can torch calories and enhance strength, endurance, and flexibility – potentially equalling a moderate-intensity session at the gym.
Engaging multiple muscle groups, from arms to legs, back, and core, gardening is not just good for your green thumb but it also builds muscle strength. Plus, it’s a heart helper; the physical exertion boosts cardiovascular health and slashes heart disease risk.
But it’s not just about the body – gardening also soothes the soul. This tranquil pursuit can ease stress, anxiety, and depression, uplifting moods and instilling a profound sense of well-being through its serene link to nature.
Not only is gardening a therapeutic pass-time, it’s a pocket-friendly hobby too, accessible from home plots to community gardens. Cultivating your own veg means pounds saved at the supermarket and plates piled with fresh, nutritious bounty.
Gardening demands a range of motion that promotes flexibility in the lower back, legs, and hips. Studies have shown that digging in the dirt can even help enhance bone density.
The “Power 9” secrets of longevity from the world-famous Blue Zones:
Dan and the team of demographers and researchers found that all Blue Zones areas share nine specific lifestyle habits that we call the Power 9. These nine lifestyle habits are commonplace among communities known for their exceptional lifespans, and they include moving naturally through everyday activities like walking, gardening, or simply staying on the go in your daily routine.
1. Move naturally.
Engage in regular, low-intensity physical activity throughout the day, rather than structured exercise, like walking, gardening, or simply being active in your daily routine.
2. Discover your Ikigai.
Having a clear purpose and direction in life can lead to a longer, more satisfying existence.
3. Minimise stress.
Seek out healthy methods to handle stress, such as spending quality time with loved ones, practising mindfulness, or indulging in hobbies.
4. Follow the 80% rule.
Cease eating when you feel 80% full, rather than completely satiated, which can aid in weight control and overall health.
5. Adopt a plant-based diet.
Concentrate on a diet abundant in fruits, vegetables, whole grains, and legumes, with minimal amounts of meat, processed foods, and dairy.
6. Enjoy wine in moderation.
Savour alcohol, particularly wine, in moderation, as part of a social setting or with meals.
7. Be part of a faith-based community.
A robust sense of belonging and connection to a community, whether religious or otherwise, can offer social support and a sense of purpose.
8. Put family first.
Maintain close bonds with family members, including keeping ageing parents nearby or in the home.
9. Participate in social life.
Spend time with friends and family and engage in social activities, as strong social connections are crucial for overall well-being and longevity.
A statement on the official Blue Zones website reads: “Rooted in our groundbreaking research of the healthiest, longest-lived people on earth, the Blue Zones Life Plan is four weeks toward a better you. This is not an elimination diet. This is not a fitness plan.”
This story originally appeared on Express.co.uk
