Longevity is a balance of lifespan ( living longer) and health span ( living better). 80% of non smoking population die because of heart attack, stroke, cancer and accidental death. Health span is decline of three main things
1) Physical decline - decline in mobility, muscles, strength, aerobic functions, movement, sexual function, freedom from pain
2) Cognitive decline - decline in memory, processing speed
3) Emotional decline - decline in sense of purpose, mindfulness, social support
While death is inevitable, the three points of health span are not. You can easily manage them. It’s in your own hand and not very complicated as most marketing and SM influencers make it out. It all depends on prioritising these five things. Make them your life goals
1. Nutrition - Eat protein and vegetables in every meal. Avoid sugar.
2. Exercise - At least 200-300 mins a week. Mix of strength, cardio and mobility
3. Sleep - 8 hours of sleep with at least 2 hours of deep sleep.
4. Stress management - Spend mindful minutes. Meditate...
..Breathe right. Stay calm. You don’t have to react to anything as it never solves the problem. Stress plays the most destructive role in your life
5. Managing drugs, hormones and supplements. Get regular check ups done and supplement right. Check what molecules u r putting in
Over the last couple of years I have been extensively studying about healthspan and lifespan. Spending the last decade or two of your life with limited functions and pain is avoidable. You have to act right today. Like u save money for future, start saving for a good healthy life

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More from @SandeepMall

2 Feb
If u r serious about getting extraordinary or desired results, u have to be serious about asking the focusing question. What’s the one thing I can do to (whatever you want) such that by doing it everything will become better?
The focusing question will be different for different areas of life. What’s the one thing I can do to ensure a good health? What’s the one thing I can do to reduce my debt? What’s the one thing I can do improve my relationship with spouse? ..one thing I can do to create wealth?
If u know the answer done or ask the expert. Write it down. And then stick with it till it becomes a habit. Use reminders to help u achieve this habit. Use support systems. Social media is a great tool. Announce your focusing question. Let friends keep u reminding if u divert.
Read 4 tweets
28 Jan
Lets talk Muscle building/Strength Training for beginners today #gettingfitterwithsandeep
Know your MHR. The best formula is 211 – 0.64* age. MHR is max hear rate beyond which you red-line your heart. Don’t cross that.Don’t pick up your phone. Don’t gossip in between your sets. Don’t let your heart rate fall below 50% MHR ( which means you are taking too much rest).
Weight selection - stick to ‘moderate effort’ in the first 8-12 weeks of training. This is in part to prevent excessive soreness and to ensure proper form. At this stage in a person's training journey, technique practice is the primary goal.
Read 14 tweets
27 Jan
You need strong core to keep you safe and sound. A weak core will leave you prone to injury. And core is not abs. I have seen many with six pack who have weak core. Core muscles wrap around the torso and not just located at the front of the abdomen.
Your core training should compromise primarily of anti movements. Exercises that challenge the core muscles to resist the spine from bending and twisting. Avoid crunches and sit-ups. They will injure you more than help u. Your core exercises should basically be
Anti Extension - Exercises that resist the extension of spine like Dead bug, Plank, Ab roller wheel
Read 7 tweets
27 Jan
There is only one way to win consistently and it comes down to your daily habits. Many of u started 2021 to be at your fittest best. I hope u are continuing in that journey. In case u have lost track, come right back in. We still have 335 odd days.
Build momentum. Start slow. Start small. Maybe 15 minutes everyday to your fitness. You can’t create a new habit until u r consistently long enough that it becomes second nature. Changing one habit at a time. Like drinking couple of glasses of water to start your day
Making one lunch of just salads. Going for a 30 minute walk. Or doing body weight strength training for 15 mins. Setting an alarm to go to bed. We have got 335 days to make 2021 our best year. You can only make it best by being consistent through out the year
Read 4 tweets
26 Jan
Last couple of months noticed I was having quiet a few nights where I was having negligible deep sleep. We know that deep sleep benefits cardio vascular system and recharges our immune system. And I was not having alcohol so was worried what’s triggering that
So I started noting down all I was eating and drinking post lunch. And could zero down on the culprit - Caffeine. I need to drink something with the ‘street food’ type meals and I was taking this cold coffee which had protein when ever they made Pav bhaji or similar food
Caffeine is a stimulate and we all know it keeps us awake and makes us alert. Caffeine has half life of 5-6 hours & quarter life of 10-12 hours which means half of the coffee consumed is circulating in brain 5-6 hours after you had it &quarter of that is circulating at..
Read 7 tweets
25 Jan
As a society we rely too much on medicines and quick fixes. एक pill खा लो BP ठीक रहता है या TG नीचे आ गया क्यों मेहनत करें। Reality is we are blessed with far more healing power than you are aware of. While medication is needed, smarter goal would be not getting sick. है ना?
Our goals , aspiration, situations in life may vary but it’s safe to say that nobody wants to be too obese, unable to bend to tie their shoes. In the long run it’s easier to make adjustments how u live now than suffer the consequences of not making them.
Isn’t exercising right now not better than heart surgery? Isn’t eating right now better than living with diabetes later? It’s all about changing mindset. You save for retirement without questioning that u will be alive at that age or not.
Read 4 tweets

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