The Longevity Quiz

The Physical Activity Guidelines for Americans say that you should get at least 150 minutes a week of moderate-intensity exercise. Or you should get 75 minutes a week of vigorous exercise. Either of these will give you health benefits. You can break up your activity into chunks of at least 10 minutes each and spread them throughout the week. You should start slowly and build up gradually. Even if you can’t do this much activity, you should be as physically active as your abilities and conditions allow. Check with your healthcare provider before increasing or changing your activity level.

Even if you smoke now, it’s not too late to quit. Even people who stop smoking as older adults can see improved health. Shortness of breath gets better in 1 to 12 months. Heart attack risk drops sharply within 1 to 2 years. And stroke risk is greatly reduced within 5 to 10 years. The risk for many cancers falls within 5 to 10 years of quitting. Ask your healthcare provider for help quitting.

Eating a balanced diet is important. Include lots of fruits, vegetables, and whole grains every day. For a more detailed look at what you should eat—and how much you should eat—visit the USDA's MyPlate website at www.myplate.gov.

It's important to maintain a healthy weight. Even if they eat well and exercise regularly, people who are severely overweight or obese are more likely to have health problems. These include some forms of cancer, type 2 diabetes, high blood pressure, and osteoarthritis.

Even simple acts like wearing your seat belt or getting pneumonia vaccines and a yearly flu shot may help to prevent injury and illness.

You should continue to challenge your mind no matter what your age. The gradual decline in short-term memory often linked to aging may be eased with daily mental challenges.

You should continue to invest time in your relationships. People who stay connected to their community, family, and friends may live longer and more fulfilling lives than their more isolated peers.

A strong belief in yourself and your ability to deal with situations can help you cope with stress. It is an important element in keeping your independence.

If you are 60, you could live 20, 30, or 40 more years. Allocate your resources accordingly. Get professional advice on the best strategies to optimize the benefits due to you for your Social Security contributions over your working years.