Staying still after waking up can quicken joint deterioration. Moving your body gently, on the other hand, mobilizes processes like autophagy, which help remove toxins and reduce inflammation.
Suggested exercises :
- Circular movements of ankles, shoulders and hips
- Gentle back and leg stretches
- Slight swaying of the body while sitting or standing
- “I thought I’d never be able to walk without pain. Today I walk with my grandchildren without a cane.” — Vicenta, 68.
Habit 4: Conscious Breathing (Technique 4-7-8)
Deep, controlled breathing mobilizes the vagus nerve, decreases stress, boosts circulation, and boosts the immune system.
Technique 4-7-8 :
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat 3 times
“It’s my way of telling my body that everything is okay.” — Claudio, 91.
Habit 5: Protein and fiber rich breakfast
A breakfast high in protein and fiber controls blood sugar, protects the heart, and prevents cellular aging.
Recommended foods :
- Eggs, natural yogurt, tofu
- Oats, red berries, chia seeds
- Avocado, olive oil, nuts
- Avoid white flour, refined sugar, and processed pastries.
“I just changed my breakfast, and it was like my body was functioning on another level.” — Gabriel, 69.
Habit 6: Social Connection in the Morning
Talking to someone early lengthens life
Brief interactions at the beginning of the day reduce the risk of mortality and strengthen emotional and cardiovascular health.
Ideas to apply :
- Talk to a neighbor or family member when you wake up
- Send a good morning message to someone
- If you live alone, speak kindly to yourself in front of the mirror.
“If I don’t talk to someone at the beginning of the day, I feel like I’m missing something.” — Rafael, 84.
Habit 7: Targeted Gratitude Practice
Thanking your body every morning has powerful effects on your nervous system, blood pressure, and cognitive ability.
How to practice it :
- Place your hand on your heart
- Close your eyes and name 3 parts of your body that you are grateful for.
- Feel that emotion genuinely
“I went from feeling fragile to being grateful for every heartbeat.” — Isabel, 75.
