What if we told you there was a magic number of steps you could take to significantly reduce your risk of mortality? Would you believe us? Well, it’s true.

According to a recent study published in the American Journal of Epidemiology, taking just five steps can reduce mortality risk by a whopping 70%. Let’s take a closer look at what those steps are and how you can incorporate them into your life.

Step 1: Move More

Physical activity is essential for good health, and it’s one of the most effective ways to reduce mortality risk.

The American Heart Association recommends getting at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. Even small amounts of activity can make a difference, such as taking the stairs instead of the elevator or going for a walk after dinner. Find a form of exercise that you enjoy and make it a regular part of your routine.

Step 2: Eat Well

A healthy diet is also crucial for reducing mortality risk.

The Mediterranean diet, which focuses on whole grains, fruits, vegetables, and lean protein, has been shown to be particularly effective in reducing the risk of heart disease and other chronic conditions. Try to limit your intake of processed and red meats, sugary drinks, and foods high in saturated and trans fats. Instead, opt for nutrient-dense foods that will help support your overall health.

Step 3: Don’t Smoke

Smoking is one of the biggest risk factors for mortality, and quitting can have immediate and long-term benefits. According to the Centers for Disease Control and Prevention, smoking can reduce life span by as much as 10 years.

If you’re a smoker, talk to your healthcare provider about options for quitting. There are many resources available, such as nicotine replacement therapy and smoking cessation programs. Even if you’ve tried to quit before and failed, don’t give up. Every attempt brings you closer to success.

Step 4: Limit Alcohol Intake

Alcohol can have both positive and negative effects on health, depending on the amount and frequency of consumption.

Moderate alcohol intake, defined as up to one drink per day for women and up to two drinks per day for men, has been associated with a lower risk of heart disease and some cancers. However, excessive alcohol intake can increase the risk of liver disease, certain types of cancer, and other health problems. If you choose to drink alcohol, do so in moderation and be aware of the risks.

Step 5: Manage Stress

Finally, managing stress is an important step for reducing mortality risk. Chronic stress has been linked to an increased risk of heart disease, depression, and other health problems.

Find healthy ways to manage stress, such as practicing yoga or meditation, spending time with loved ones, or engaging in a hobby you enjoy.

Conclusion

Taking these five steps can help significantly reduce your risk of mortality, but they’re not a guarantee. Other factors, such as genetics and environmental factors, also play a role in overall health.

However, by adopting these healthy habits, you can support your body and reduce your risk of chronic disease. Small changes can have a big impact, so start incorporating these steps into your life today.