Maintaining good health is paramount for everyone aspiring to live a long life. According to researchers like Dan Buettner, who studies Blue Zones, individuals with good fitness and overall health are more likely to achieve longevity. Dr. Shiv Kumar Sarin, a Padma Bhushan awardee in the field of medical sciences, outlines in his book "Own Your Body" various ways to attain a longer lifespan.

In his book, Dr. Sarin highlights four key components, which he refers to as "Four Lifelines," that can aid individuals in achieving longevity.

Firstly, regular exercise is emphasized. Dr. Sarin suggests engaging in 40-50 minutes of exercise daily. It is recommended to maintain a resting heart rate within 50-70% of the maximum heart rate. For healthy individuals, this entails at least thirty to forty minutes of medium to intense exercise daily for a minimum of six days a week. Medium-intensity exercises include brisk walking and cycling, while high-intensity exercises like jogging and aerobic dancing are also beneficial.

Secondly, maintaining a balanced diet is crucial. Dr. Sarin emphasizes the importance of understanding portion sizes, food choices, and meal timings. For weight maintenance, the principle of "calories in equals calories out" applies, while weight gain requires consuming more calories than maintenance, and weight loss necessitates consuming fewer calories. Natural, unprocessed foods such as colorful vegetables, sprouted grains, salads, and low-sugar fruits are recommended for good health. Dr. Sarin advocates for incorporating a variety of vegetables and fruits into one's daily diet to benefit from their antioxidant properties, which combat free radicals in the body.

Thirdly, adhering to a daily routine and prioritizing sleep is crucial. Following a daily routine aligned with the body's internal clock aids in regulating activities such as waking up, bathing, exercising, praying, eating, working, and sleeping. Disruptions to this routine, such as experiencing jet lag or irregular sleep patterns, can lead to weight gain, mood disorders, and sleep-related disorders, contributing to overall poor health. According to Ayurveda, a traditional Indian system of medicine, maintaining a consistent daily routine helps the body align with its natural rhythms, promoting good health. This includes waking up two hours before sunrise and avoiding eating anything after sunset. Adequate sleep of at least eight hours per night is essential for overall well-being.

Lastly, medications play a supplementary role in maintaining health. While the first three lifelines are foundational, medications should be considered only when necessary and after exhausting other avenues. It's crucial to consult healthcare professionals before starting any medication regimen.

In conclusion, achieving longevity requires a holistic approach encompassing regular exercise, balanced nutrition, adherence to daily routines, and judicious use of medications. By incorporating these four lifelines into their lives, individuals can enhance their chances of living a long and healthy life.

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