This longevity specialist's science-backed tips will help you live longer, includes daily light exercises

How to live longer: Longevity begins with movement, says the expert. Every day, commit to your “non-negotiable move”, a walk, a stretch, resistance training, or simply flexing your spine, he suggests (Image: Pexels)

The real secret to living longer is no rocket science. It’s simple: harmonise with your body’s natural rhythms. Longevity is about moving, hydrating, nourishing, sleeping, learning, and breathing in ways that let life unfold rather than rush past.

Physical movement is a vital factor. “Longevity begins with movement,” Dr Arpit Bansal, Surgeon, Longevity and Gut Specialist, Aquaman Biohacker 4.0, tells Moneycontrol. “Every day, commit to your “non-negotiable move”, a walk, a stretch, resistance training, or simply flexing your spine.”

He adds, “After 40, we naturally lose about 1 percent of muscle each year. Strength and flexibility exercises teach your cells to remember youth.” Consistency, he says, matters more than intensity. “Even gentle daily movement keeps the body evolving,” he suggests.

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Hydration is another important factor. Modern life often leaves us chronically dehydrated at a cellular level. Dr Bansal says that true vitality depends on cellular hydration, not just water, but structured water within the cells, supported by minerals and electrolytes. “Hydration is more than drinking. It’s about nourishing the very engines of your body,” he says.

Additionally, the microbiome is central to well-being. Dr Bansal stresses that understanding your gut and feeding it intelligently is thee key. “A biodiverse gut mirrors a biodiverse planet,” he observes. By tuning into the bacteria that help you thrive, nutrition becomes a conversation with your inner ecosystem, not just a list of calories.

Sleep is the most underrated longevity drug. Dr Bansal opines, “Maintaining a steady sleep schedule restores hormones, immunity, and mental clarity. Circadian alignment, sleeping and waking at consistent times, is far more powerful than most supplements or trends.”

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Keeping the brain young is about learning and adapting. Dr Bansal recommends trying new skills, exploring breathwork, and exercising mental flexibility. “Resilience is longevity. Practising adaptability strengthens both mind and body, ensuring they remain vibrant with age,” he says.

Beyond movement and nutrition, Dr Bansal encourages living in a state of calm awareness: “Live in the Blue Mind, not the Red.” He explains that Blue Mind is calm, connected, and parasympathetic, while Red Mind is reactive and stress-driven. Practices like meditation, grounding, and mindful breathing help align our nervous system with nature, allowing time to feel expansive rather than rushed.

Daily steps to live long

• Move every day: Walk, stretch, lift, flex.
• Hydrate deeply: Nourish cells, not just quench thirst.
• Feed your gut: Support microbial diversity.
• Protect sleep: Prioritise circadian rhythm.
• Challenge your brain: Learn, breathe, adapt.
• Find flow: Meditate, connect, breathe with calm.