DON’T LET YOUR BODY OR YOUR MIND SLOW DOWN AS YOU AGE!
As the years pass, our physical attributes wane. The body tends to slow down gradually…until it finally stops…signifying that we are indeed dead. This is life’s standard process. One of the goals in Western countries is to retire while we still have most of our faculties so that we can enjoy our final years after working for most of our lives.
We look forward to the “American Dream,” when we no longer have to work. Unfortunately, living the dream can be deadly if we decide to take it too easy during our remaining years.
BLUE ZONE PHYSICAL AND MENTAL ACTIVITIES
In 2008, Dan Buettner, working for National Geographic magazine, published the first 9 Blue Zone books covering the lives of the healthiest and longest-living people on the planet. He discovered that in the Blue Zones, there were lifestyle practices that were similar among the following five regions located in distinct areas of the globe:
1. Okinawa, Japan
2. Sardinia, Italy
3. Icaria, Greece
4. Nicoya, Costa Rica
5. Loma Linda, California
In these populations, where people live significantly longer and are much less prone to chronic diseases, routine daily physical activity is natural, constant, and low intensity. Exercise is not structured, and their movement patterns are woven into their lifestyles, unlike when performed in a gym. Some key forms of physical activity in these regions include:
1. Walking
Most Blue Zone populations walk several miles daily as part of their everyday life. They walk to work, markets, friends’ homes, and religious or community gatherings.
2. Gardening & Farming
Many Blue Zone residents grow food and maintain gardens well into old age. Gardening involves digging, bending, lifting, and squatting, which keeps them agile and strong.
3. Household & Manual Labor
Instead of using modern conveniences, they chop wood, knead dough, sweep, and wash clothes by hand. These activities keep them physically engaged without overexertion.
4. Biking
Many people in Blue Zones use bicycles for transportation instead of cars.
5. Social Dancing
Dancing is a common form of joyful movement and social connection.
6. Active Work Life
Many continue working physical jobs into their 80s and 90s.
7. Regular Squatting & Floor Sitting
People sit on the floor and get up multiple times daily, keeping their legs strong and mobile.
8. Leisure Activities like Tai Chi or Yoga
People practice gentle movement exercises like tai chi to maintain balance and flexibility.
Blue Zone populations stay mentally sharp well into old age by engaging in activities that naturally stimulate their brains and foster lifelong cognitive health. Their lifestyles prioritize purpose, learning, social engagement, and stress management, all contributing to mental resilience and clarity. Examples of how they do it:
1. Healthy Diet for Brain Health
Their plant-based diets (rich in antioxidants, healthy fats, and whole foods) protect the brain from inflammation and cognitive decline.
2. Lifelong Learning & Curiosity
Blue Zone residents continue learning new skills throughout their lives. They read, stay informed about their surroundings, and engage in problem-solving.
3. Social Engagement & Strong Relationships
They regularly interact with family, friends, and community members, keeping their minds engaged in meaningful conversations. Socializing reduces stress, improves memory, and fosters a sense of belonging.
4. Having a Sense of Purpose and Life Plan
Blue Zone people have a clear reason to wake up daily, whether caring for family, farming, teaching, or contributing to their community. Having a purpose lowers stress and keeps the brain engaged in meaningful activities.
5. Playing Games & Puzzles
Many Blue Zone residents engage in board games, card games, chess, or dominos, stimulating the brain and encouraging strategic thinking.
6. Physical Activity & Movement
Regular low-intensity movement improves brain function by increasing oxygen flow and reducing cognitive decline.
7. Meditation, Prayer, & Reflection
Blue Zone people often take time for spirituality, gratitude, and quiet reflection, which reduces stress and strengthens cognitive function.
8. Avoiding Mental Overload & Chronic Stress
They prioritize rest and relaxation, which prevents burnout and keeps the mind sharp. Afternoon naps improve memory and cognitive function.
MY TAKE:
Thousands of miles separate most of the Blue Zones. They speak distinct languages, have different cultural traditions and environmental conditions, and consume mostly whole plant-based foods, yet they benefit from similar lifestyle practices. According to scientific research, historical records, and direct observations, their diets, and lifestyle choices have existed for hundreds, if not thousands, of years. Their diets evolved naturally, and they ate what was available and what helped them thrive. Their lifestyles emphasize purpose, movement, social connection, and stress reduction, all contributing to longevity.
Okinawa, Japan – (500+ Years of a Plant-Based Diet & Lifestyle)
Sardinia, Italy – (Over 2,000 Years of a Shepherd-Based, Plant-Focused Diet and Lifestyle)
Nicoya, Costa Rica – (3,000+ Years of a Plant-Based, Mesoamerican Diet and emphasis on Life Purpose)
Ikaria, Greece – (2,500+ Years of a Plant-Based Mediterranean Diet & Stress-Free Lifestyle)
Loma Linda, California – (150+ Years of Plant-Based, Adventist Health Practices)
KEY LIFESTYLE PRACTICES OF LOMA LINDA ADVENTISTS
Of the 5 Blue Zones, we are fortunate that Loma Linda is located in the West. Their lifestyle choices will be more similar to yours or mine than the other Blue Zones. The “Adventist Health Studies” (ongoing since the 1960s) show that Adventists have lower rates of heart disease, diabetes, obesity, and certain cancers than the general population, and plant-based Adventists live 7–10 years longer than the average American.
If you are convinced that living an all-around healthy lifestyle is essential for optimal wellness as you age, then learning and applying some of the following secrets from the Loma Linda Blue Zone population would be wise.
1. Plant-Based Diet
Many Adventists follow a vegetarian or vegan diet inspired by Biblical health principles and modern nutrition science.
2. Regular Exercise & Outdoor Activities
Adventists prioritize natural movement through walking, hiking, cycling, and gardening.
Many enjoy spending time outdoors, which provides fresh air, sunshine (for Vitamin D), and mental clarity.
3. Saturday Rest and Stress Reduction
Every Saturday, Adventists disconnect from work and daily stress to focus on family and nature.
Research shows this weekly rest lowers cortisol (stress hormone) and promotes well-being.
The routine of slowing down and reflecting helps maintain mental and emotional balance.
4. Strong Social and Faith-Based Community
Adventists form tight-knit communities that support healthy behaviors.
They gather for potlucks, volunteer work, and exercise groups.
Studies show that having a strong social network increases longevity and reduces the risk of depression.
5. Sense of Purpose (“Living with a Mission”)
Many stay active in their communities well into the 80s and 90s through teaching, mentoring, and volunteering.
A sense of purpose is linked to lower disease rates and longer life.
6. Eating in Moderation (“Hara Hachi Bu” Principle)
Many Adventists eat their largest meal early in the day and have a light dinner.
Some follow the “Hara Hachi Bu” principle (eating until 80% full) to prevent overeating. This practice supports digestion, weight management, and longevity.
Over the years, I have included most of the Blue Zone Lifestyle recommendations into my wellness regimen while adding some of my own practices that have benefitted me (i.e., breath work and breath-holds, posture improvement, stress activation, and reduction).
