Beat the odds: Increase your Healthy Life Expectancy

It's time to start paying into your physical pension. ​

Don't let your lifestyle choices today adversely affect your quality of life tomorrow. The foundation of a healthy retirement must be laid now.

If you are a UK domiciled native you are statistically expected to live 79.2 years if you're male and 82.9 years if you're female. In isolation, these figures don't look too bad but there is a more sobering estimate to consider. Healthy Life Expectancy (HLE). The HLE is an estimate of the number of years a person is expected to live without limitation in functioning and disability. The current HLE for UK males is 63 years and for females it's 63.1 years. Whilst a person may become unwell before retirement, for the most part disability and serious illness occurs post retirement. Statistically speaking many of us will not enjoy a retirement free from health and mobility related problems.

Don't like the sound of that? Let's review some typical lifestyle habits to provide an insight into what not to do.

The most recent NHS Health Survey for England* revealed:

• 64% of adults are overweight or obese

• 71% of us fail to consume even the minimum daily recommendation of 5+ portions of fruit & vegetables

• 17% of us smoke

• 58% of adults drink alcohol**

• 28% of men consume over the weekly recommended limit of 14 units of alcohol

• 14% of women consume over the weekly recommended limit of 14 units of alcohol

• 34% of men don't meet weekly recommended aerobic guidelines (150 min moderate or 75 vigorous)

• 42% of women don't meet weekly recommended aerobic guidelines (150 min moderate or 75 vigorous)

So, to beat the trend and avoid conforming to national statistics it's essential to look holistically at your lifestyle and move away from the norm.....today

Here's how:

• Exercise: Plan to walk at least 10,000 steps a day. Simple changes to get you moving include not choosing the closest parking space to your destination, walking the children to school and opting for the stairs over the lift or escalator. You will be amazed how quickly the steps add up and how much easier movement becomes.

• Nutrition: Choose a wholefood and wholegrain diet over highly processed foods laden with sugar, saturated fats and salt. Rule of thumb: Read the ingredients list and if you can't pronounce the contents or you need a science degree to figure out what all that stuff means you probably shouldn't be eating it. Food should be simple and wholesome not the culmination of some crazy lab experiment. Stick to this principle and you'll be getting the calories AND nutrients you need. Key to good nutrition is effective hydration. Swap out your fizzy drinks (low calorie varieties included) for pure and simple water or herbal teas.

• Meditate: Whatever the label you give it, you need to take time out to relax and park your thoughts (or at least try). Why not double up and get your exercise and me-time in one by taking a calming early morning walk or weed the garden after work. Looking after you isn't a luxury, it's a necessity. By prioritising your health you're also safeguarding those who depend upon your energy and input.

• Sleep: Adults need between 7-9 hours sleep. Plan for getting enough shut-eye by turning off the TV and your smart phone in good time. Not tired? Get ready for bed and read for pleasure until you feel relaxed and drowsy enough to turn off the light. Whatever you do DON'T reach for that phone! The blue light sends mixed messages to the brain and tricks it into thinking it's time for action rather than relaxation. Struggling? review caffeine levels and switch to caffeine-free drinks after midday.

By applying some gentle modifications to your lifestyle you should see some big results. Keep it up. Living well is hugely rewarding. Feeling the benefits? Share your knowledge and experience with friends and family and help them reap the benefits of a healthier lifestyle too.

Don't stop there! Share your story with us. Drop us a line at hello@numonde.co.uk

Explore how numonde can help fast-track your Workplace Wellbeing Strategy today.

Resources:

Office of National Statistics www.ons.gov.uk Health state life expectancies, UK: 2015 to 2017

Eurostat Statistics Explained https://ec.europa.eu/eurostat/statistics-explained

*Data based on Health Survey for England 2017, NHS Digital as adequate comparable data not available to provide UK wide statistics.

**Statistics on Alcohol, 2018 NHS Digital Publication