[00:01] moved better, you slept better, and made friends more easily. That was when you were 10 years old. And the research on aging, cognitive decline, and physical conclusion. Those habits are what keep your body younger biologically, even
[00:15] during adulthood. Number one is play. I'm not talking about structured exercise. I'm talking about unstructured play. Research shows that play isn't just entertainment. is associated with greater creativity, stronger social
[00:28] bonds, and better psychological well-being even in adults. Number two is sitting on the floor and getting off the floor without needing any assistance. It sounds simple, but it combines several markers of healthy aging. Lower body
[00:40] strength, balance, flexibility, coordination, and body composition. Number three is sprinting, which includes moving explosively and fast. After 35, you lose fast twitch muscle fibers more so than slow twitch muscle
[00:52] walking, jogging, and most conventional gym workouts are relatively protected. faster and they're harder to rebuild. Research has shown that people spend significantly less time with friends
[01:07] friends and you start spending less time with old friends. Large meta analyses involving millions of participants have found that objective social isolation is associated with 29% higher risk of premature death. Number five, being
[01:21] curious and learning new skills. Cognitive reserve is the brain's buffer against neurodeeneration. The more you build, the longer the brain functions normally, even as pathological changes accumulate. And habit number six is
[01:33] sleeping deeply and consistently. Unfortunately, deep sleep declines with age. And people, especially after the age of 30, spend significantly less time These are the six habits that a lot of people forget in their 30s and even 20s.