Beginner's Longevity Plan

1-Month Health & Longevity Plan
Focus: Diet, Exercise, Sleep

Week 1: Build Foundations

Diet

• Add veggies to every meal: Start with ½ cup (e.g., spinach in eggs, bell peppers in wraps, side salad with dinner).
• Hydrate: Drink 1 glass of water before each meal.

Exercise

• Daily 10-minute walk: Aim for morning or after meals.

Sleep

• Set a consistent bedtime: Choose a time (e.g., 10 PM) and stick to it, even on weekends.

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Week 2: Upgrade Habits

Diet

• Swap refined carbs: Replace white bread/pasta with whole grains (brown rice, quinoa, whole-wheat).
• Limit sugary drinks: Replace soda/juice with water or herbal tea.

Exercise

• Add strength 3x/week: Do 10 squats, 5 modified push-ups (knees or wall), and a 20-second plank daily.

Sleep

• No screens 1 hour before bed: Read, stretch, or listen to calming music instead.

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Week 3: Boost Intensity

Diet

• Reduce added sugar: Skip desserts/sweets; snack on nuts, fruit, or yogurt.
• Prep snacks: Keep veggies/hummus or apple + peanut butter handy.

Exercise

• Walk 20 minutes daily: Add 1-minute brisk intervals (e.g., walk faster for 1 minute, slow for 2).

Sleep

• Wind down routine: Try 5 minutes of deep breathing or a warm bath before bed.

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Week 4: Sustain & Reflect

Diet

• Plan 3 meals/week: Write a simple menu (e.g., oatmeal + fruit for breakfast, grilled chicken + veggies for dinner).

Exercise

• Try a new activity: Yoga, cycling, or a dance video (20 minutes, 2x/week).

Sleep

• Evaluate: Track sleep quality (notes or app) and adjust (e.g., if tired, go to bed 30 mins earlier).

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Key Tips for All Areas:

• Track progress: Use a journal/app to log meals, steps, and sleep.
• Be kind: Miss a day? Reset—consistency > perfection.

By month’s end, you’ll have simple, sustainable habits to boost energy, strength, and sleep quality! 🌱💪😴