Maintaining personal relationships has been found to offer health benefits similar to those of physical exercise, according to a recent study. Spending time with friends and family or participating in team sports can promote new brain connections and slow cognitive decline linked to aging. Even one social interaction per month can reduce the risk of dementia by half, and the benefits are greater when the interaction involves a close confidant. Suraj Samtani, lead author of the study and a dementia specialist researcher at the University of New South Wales in Sydney, Australia, emphasizes that social activity is essential for the brain and that even small efforts can make a significant difference. Since the study, Samtani has increased his social activity through physical exercise, such as karate and weekly walks with friends. Physical activity is beneficial for health at any age and does not require intense workouts. Small movements, such as taking the stairs or carrying grocery bags, can be highly beneficial for inactive individuals. I-Min Lee, a professor of medicine and epidemiology at Harvard, notes that these ideas were once hypotheses but have been confirmed by long-term studies using accelerometers. These studies show that the benefits on longevity are accessible even before reaching the 10,000-step threshold. Other studies have linked short walks to improvements in mental and cardiovascular health. Vigorous bursts of activity, such as walking up a hill, can also provide health benefits. Emmanuel Stamatakis, a professor of physical activity and public health at the University of Sydney, Australia, found that very short durations of activity—between two and four minutes per day—can lead to a substantial reduction in the incidence of various types of cancer. In another study, each hour of walking translated into six additional hours of life for the least active segment of the study population. Cardiovascular activity is considered a key indicator of overall health. VO2 max, which measures the maximum oxygen consumption during intense physical activity, is a reference for evaluating cardiovascular performance. This value can be measured in a laboratory or estimated using portable devices such as connected sport watches. A high VO2 max is associated with a lower risk of all-cause mortality, according to Martin Gibala, a professor of kinesiology at McMaster University in Hamilton, Canada. Regular moderate to vigorous cardiovascular exercises can improve VO2 max and train the body to use oxygen more efficiently. Muscle strength is deeply associated with a healthier life. Resistance training is recommended by the American College of Sports Medicine at least twice a week. Brad Schoenfeld, a renowned researcher in bodybuilding at Lehman College in the Bronx, New York, states that lifting heavy weights and gradually increasing the load is an effective strategy for improving strength. The optimal muscle-building strategy involves performing a reduced number of repetitions, less than six, while remaining close to the failure point. Strength training sessions should be tiring but can be limited to one hour per week. Good eating and sleep habits are essential for recovering from exercise and maintaining health. Sleep is crucial, and a regular sleep routine benefits from longer and better quality sleep. Disruptions to the circadian rhythm can increase the risk of cardiovascular disease or cancer and destabilize mental health, according to Tara LeGates, a professor at the School of Medicine at the University of Maryland in the United States. A diet based on unprocessed, raw products is more effective than a diet based on ultra-processed foods, which can lead to weight gain despite equivalent nutritional intake. Zachary Knight, a professor of physiology at the State University of California in San Francisco, recommends structuring life to avoid constant temptation and preferring healthy foods at home. Chris Hemsworth's National Geographic series, Limitless, explores the secrets of longevity and happiness. A new season of the series delves into what science teaches about improving physical fitness and mental well-being. The series has inspired interest in what scientists are learning about the aging of athletes and how these findings can be applied to everyday life.