Tommy Allison said:
How about just going out and getting some exercise? How hard is it to take an hour walk a day?
It's best to do both.
For maximum health, vitality and lifespan there are several well established things people can do. Different people will probably weight each factor diffrently depending on their own personal preferences and genetics.
- exercise several times a week, both cardio for heart (cycling, swimming etc.) and resistance training (lifting weights) to develop and maintain strength, flexibility and bone integrity. Resistance training increases insulin sensitivity, maintains muscle mass, and is especially critical for older people who tend to become weak and frail in old age.
- consume a diet low in saturated fats and processed carbohydrates and simple sugars. Eat a reasonable amount of protein with essential fats and proper ratio of omega fats (3,6,9 in a 1:1 ratio). Consume a wide variety of colorful vegetables and fruits (contains anti-oxidants, vitamins, minerals and assorted co-factors)
- maintain a low bodyfat level and eat either a calorically restricted diet (no fun) or eat via Intermittent Fasting (fast for 16-24 hours, eat normally for 6 - 8 hours. rinse and repeat). Restriction has been shown to increase lifespan in mammals by up to 20 percent or more by activating mechanisms like the SIRT1 gene. Fasting also activates other genetic adaptations and increases insulin sensitivity.
- Supplement your diet with vitamins, minerals and anti-oxdiants to help ensure that all needs are met beyond diet alone. This means more than just a cheap multi-vitamin. Lots of companies (Life Extension, Juice Plus etc.) provide high quality broad spectrum formulas that contain nutrients not normally found in significant quantities through diet alone.
Certain anti-oxidants and substances should be supplemented in even higher quantities. 5-Loxin, Superoxide Dismutase, pomegranate extract etc. are all powerful anti-oxidants which combat free-radical damage. The plant compound Resveratrol (found in wine and knotweed) in particular has been shown to increase lifespan significantly by itself (again through activation of the SIRT1 gene)
- Hormone Replacement Therapy is another important tool to maintain vitality and health. This includes maintaining human growth hormone and testosterone levels. As humans age a whole slew of key hormone levels drop off, and this results in a slower metabolism, decreased insulin sensitivity, thin skin, slower wound healing, fat gain, and muscle loss. In males, lower testosterone levels causes depression, lethargy, and sexual disfunction in addition to the muscle loss and weakness. Hormone therapy may not increase total lifespan (like caloric restriction and Resveratrol does) but it will definitely increase the quality of life along the way.
- Avoid smoking and excessive drinking.
All of the above protocols work synergistically together, although they can't guarantee X number of years added (genetic and environmental factors are far too powerful on an individual level). By following the above protocols, statistically people should be able to live to 115-120 and maintain much longer vitality than people do currently.
I'm sure people on here know that scientists are researching ways to directly activate the SIRT1 and related genes as well manipulate telomere structures which may eventually allow us to live dramatically longer effortlessly, like 150+ years). There are undoubtably powerful mechansims at the genetic level that control a whole cascade of aging modifiers. Many of those control systems aren't even known yet.
But until then, people will have to try and achieve longer life the old fashioned way - ie. through effort and discipline.
... no wonder his moustache is so healthy and shiny 
