Health professionals have disclosed the minor everyday practices that could extend your lifespan and “change the trajectory of your health”. While everyone aspires to enjoy a lengthy and wholesome life – what straightforward measures can be implemented to assist?

Medical experts have unveiled simple daily habits that could potentially increase your lifespan and significantly improve your health journey. While many dream of living long and healthy lives, what easy steps can be taken to help achieve this goal?

This comes in light of troubling statistics indicating a decline in healthy life expectancy in the UK. Between 2022 and 2024, men were projected to enjoy 60.7 years (or 77% of their lives) in “good” health, whereas women were expected to have 60.9 years (or 73%).

During the same period, the overall life expectancy for UK residents was projected to be 83 years for women and 79.1 years for men. Experts have shared valuable tips, from the “one per cent principle” to the exact amounts of protein and fiber needed for a balanced diet, to help enhance your healthy lifespan.

Orthopaedic surgeon and medical engineer, Professor Paul Lee, introduced his “one per cent rule” as a practical guide.

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Josie Jones, founder of The Mindful Cook, outlined the precise amount of protein and fibre you require in your diet.

She added: “In nutrition, three daily anchors I encourage are very simple and measurable: Around 90g of protein across the day. This supports muscle maintenance, appetite regulation and metabolic health, particularly from midlife onwards.

“About 30g of fibre per day. Fibre feeds the gut microbiome, supports blood sugar regulation and is strongly associated with lower risk of cardiovascular disease and several cancers. A small amount of healthy fats daily. Foods such as olive oil, nuts, seeds and oily fish support heart health and help with satiety. Those three habits tend to nudge people towards whole foods automatically.

“Meals built around protein, fibre-rich plants and healthy fats usually crowd out ultra-processed foods with little effort. None of this is expensive. Tinned beans, lentils, oats, eggs, yoghurt, frozen vegetables, olive oil and nuts are all accessible foods that support those targets. The key is consistency. When you eat this way daily, the cumulative impact is significant.”

Denise Yeats, director at Denise Yeats Empowered Partnerships Ltd, stated brief exercise sessions before Zoom calls can prove transformative.

She continued: “I work with women who think they don’t have time to move. They do. Two minutes between meetings – 10 squats, 10 wall push-ups, 30 seconds of marching – reactivates your glutes and genuinely generates energy rather than spending it.

“I’ve sat on a Swiss ball since 2002 for the same reason: it makes stillness the harder option. For perimenopausal and menopausal women, this isn’t a nice-to-have. Hormonal changes already affect cognition and energy. Consistent micro-movement is protective, non-negotiable. The reset isn’t a faddy hack. It’s 10 squats before your next Zoom call.”

Florence Achery, founder of Yoga Retreats and More, revealed that spinal health can be preserved through five straightforward exercises.

She explained: “With the rise in back pain and mobility issues, spine health is fundamental. Every morning I practise the Five Tibetan Rites, which are a quick daily sequence of five movements combining stretching, balance and strength, designed to wake up the body and improve mobility.

“It’s a daily energy boosting practice that only takes 10 minutes. Sometimes I will follow with a cold shower to set me up for the day. A walk after lunch is also a great mood boosting habit. Lunch at one’s desk in front of a computer should be banned.

“Your mental wellbeing is equally important. There should be no tech in bedrooms. No doom scrolling first thing in the morning or last thing at night. Dust off or invest in an alarm clock. Don’t use your phone to wake up. Suffering from anxiety? Turn off social media notifications. Take control back.”