We all aspire to live a long and happy life and science and research can inform and educate us on how to achieve just that. Gianni Pes and Michael Poulain documented in the Journal of Experimental Gerontology that Sardinia in Italy had the largest population of male centenarians and drew blue concentric rings around the area and labelled them the Blue Zone lifestyle. Dan Buettner built on that work and found 5 places in the world that people live the longest and are the healthiest. These are dubbed the Blue Zone lifestyle.

• Okinawa, Japan

• Sardinia, Italy

• Nicoya, Costa Rica

• Ikaria, Greece

• Loma Linda, California

Life expectancy in the UK is an average of almost 81 years but many people do live much longer that that. So what is the secret sauce we all ask? Dan outlines in his book 9 key features that contribute. We explore some of them today

One of the key features was that this healthy group of people led active lives that focused on activity and movement for example they were busy in their gardens, they walked to secure their groceries daily and they didn't rely on the modern conveniences to help with daily tasks. This regular activity meant that they were active without having to make time for exercise, it was a regular part of their routine. For example, people who commute on their bike are happier then those who take less active modes of transport such as cars and trains. Biking to work gives you a sense of accomplishment before you even start your work day. Take a look at your surroundings, cities and towns that are generally designed with walking or activity in mind tend to have happier communities. Take Copenhagen, it has been designed with the cyclist in mind, they never have to stop at traffic lights as the traffic lights favour bikes over cars .What could you add to your routine to ensure that you get more steps in, or keep you on your feet more of the day? Take a look at your surroundings, where are the local walkways you can take advantage of? When was the last time you visited your local park or strolled alongside the river. Sometimes new adventures and discoveries are hiding in plain sight, just waiting to be discovered.

People in the blue zones tended to eat the smallest meal of the day late afternoon or early evening. The amount of food as well as the timing of the food also matters. In Japan they say "Hara Hachi Bu" which is a Confucian mantra which reminds them to stop bad eats when they are 80% full. This reminder ensures that as a collective , they don't tend to overeat. Putting on weight can lead to a whole host of issues and avoiding eating too much will definitely stand you in good stead.

The type of food consumed also contributed. Blue Zone communities tend to have a diet high in plants especially beans and legumes and low in meat. If they do consume meat it would be in small portions only. Happy people tend to eat and prepare meals together making it a social occasion. The more fruit and vegetables you eat the happier you become as per the blue zone's investigation. Why don't you see what local produce is abundant just now and invite friends and family to share a meal? Social connections such as eating lunch with co workers or weekend family gatherings all featured highly on blue zone communities agenda.

This is only the tip of the iceburg. There is much to explore and learn from the Blue Zone lifestyle communities. All of the nine factors aren't magic or unobtainable. They are simple lifestyle hacks that we can all benefit from. If you would like to find out more, or take the vitality test to discover how you can live better longer see below:

Wednesday's exercises focus on weight shifting to keep your balance reactions tip top!

The joy of cycling for fun is enjoyed across your life span. It is a chance to get outside and see parts of your community that you might not normally enjoy. It is cardiovascular fitness so good for the heart and lungs and can contribute to weight loss. It builds up strength in the legs but is kind to joints so good for people who might get joint pain when walking long distances. It is a sport to be enjoyed with friends or a luscious way to get some peace and quiet. It can be incorporated into your day , such as cycling to work or can be part of a leisurely day for example stop and picnic at your halfway point. If the weather is poor then you can use a static cycle at the local leisure centre and if mobility is an issue or you are a first time cyclist, then start with the reclining bike.

• There are twice as many bikes in the world than cars

• A pack of bikers in a road race is called a peloton. They stay together as it can conserve as much as 40% of energy than cycling alone

• The longest tandem bike fitted 35 people

• 7 out of 8 people in the Netherlands age 15+ own a bike

• 10% of New York Cities commute to work by bike

• The most expensive bike was the Damien Hirsts Butterfly Bike which was auctioned for $500,000!

• Cycling is 3 times faster than walking

• Cycling can have anti aging effects see link below :

We all need some inspiration sometimes to keep us motivated. I wanted to share with you an instagram reel that I love to follow. It gives us a glimpse into the life of fit mom of 7 and her 91 year old mum. If you would like to see her in action in the gym then click the link below. She maintains her independence, drives to the gym 3 times a week and leads an active life at home. She is an example of how building healthy habits of moving really pay dividends. What can you add to your day to get you more active? 

Big thank you to them both for allowing me to share their story with you .

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life. Just reply to this newsletter