Answer to Question 1
Perhaps the most important factor is to develop healthy exercise and nutrition habits. Regular exercise accomplishes many things. It reduces the loss of lean body mass, bone, and muscle strength. It may also reduce the risk of some forms of cancer and other major diseases including heart disease, stroke, and diabetes. Exercise also has beneficial effects on cognitive functioning and can reduce the risk of depression. In terms of nutrition, the best diet contains foods that are low in fat and rich in fruits, vegetables, and whole grains. This diet can reduce risks of coronary heart disease and other life- threatening conditions. A second step is to remain engaged with society. This includes participating in active leisure activities and social or volunteer activities. Research shows that engaged older adults are less likely to encounter depression, and engagement is also linked to increased longevity. Third, avoidance of harmful habits is another key to longevity. Smoking should be avoided and alcohol use should be kept moderate. Fourth is to maintain a healthy weight, since obesity is a major risk factor for many illnesses. Since metabolism slows in middle and late adulthood, a person should compensate with reduced caloric intake and regular exercise. A fifth step is to manage stress, since prolonged or intense stress can impair the body's immune system. Sixth, one should engage in intellectual activities that help preserve mental sharpness.
Answer to Question 2
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