7 simple habits that will add good years onto your life, backed by longevity experts

SALT LAKE CITY — It's being called "the sweet spot." Those mid-life years between 40 and 60 years old are a key time to set yourself up for a longer, healthier life, according to new research.

"It's kind of this 20-year gap ... when the seeds are planted for chronic disease," KSL Health Contributor Miki Eberhardt said.

Heart disease, diabetes and even dementia have roots in the habits we form during this stage of life. Eberhardt shared seven simple habits that will add on years of good life, backed by longevity experts.

"The more we compound these good habits and stay consistent with them, the longer benefit we get of longevity in our years," she emphasized.

Interval Training

Exercise is important at any age, but Eberhardt said cardiovascular fitness is especially important in midlife.

"Our cardiovascular fitness plays the most important role in how active we can stay in those years," she explained.

She recommended adding short bursts of intensity to a basic walk.

"Move faster for 30 seconds and then ease off. Go uphill, pick up the speed," Eberhardt said.

A higher intensity challenges the heart and lungs in ways that can boost your endurance and overall fitness long term.

Strength Training

Eberhardt said strength training is just as important as cardio, but you don't have to become a powerlifter.

"We start to lose muscle more rapidly after the age of 60 than at any other time," she noted. "We don't have to be super heavy about it, but enough to really know that your muscles are being worked."

Bodyweight exercises, resistance bands and weights all help improve strength, mobility and independence as we age.

Take the Stairs

Taking time to workout is important, but Eberhardt said how much you move in a day matters too.

"The experts are saying try and get in 7,000 steps," she explained.

That doesn't mean getting all those steps at one time on the treadmill. Movement should be spread throughout your day. You could take the stairs, park farther away or make small choices that increase your activity naturally.

"Whatever we can do to just move more," Eberhardt said. "Motion is lotion."

Eat Fermented Foods

"Fermented foods will help promote your gut biome which keeps your gut healthy, which really reduces overall inflammation," Eberhardt explained.

For Americans, fermented foods aren't really a regular part of our diet, which can make them intimidating. Eberhardt said to try adding yogurt, kefir, kombucha, kimchi or sauerkraut to your diet to support gut health. Adding small amounts regularly can help nourish the healthy bacteria that support digestion and overall wellness.

Run an Errand with a Friend

"Social connection is a real contributor for longevity," Eberhardt said.

Loneliness and isolation have become major health concerns, especially as we get older. She said to make routine activities times for social connection. Don't wait for special occasions. Invite a friend to do something you're already doing.

"Hey, I've gotta walk my dog. Do you wanna come with me?" she suggested. "Do you wanna go to the store?"

Small moments of interaction strengthen relationships and support mental and emotional well-being.

Go to Bed at the Same Time

Eberhardt said the timing of sleep actually matters more than getting the right number of hours.

"What research shows is consistency in bedtime helps with that rest more so than the actual hours," she explained.

Going to bed around the same time every night helps reinforce the body's natural rhythms, giving you better recovery and more restorative sleep.

Get the Shingles Vaccine

Eberhardt emphasized getting the shingles vaccine, which is available starting at age 50.

"It's linked to prevention of dementia as well," she said.

Eberhardt emphasized that shingles is not a disease you want to get.

Find more advice from Miki Eberhardt on Instagram, @nutritionbymiki.

This story was adapted from a TV broadcast script using artificial intelligence. Every story, including those adapted with AI, is reviewed by a human editor before publication to ensure that KSL's editorial standards are upheld.