Beginner's Longevity Plan

1-Month Starter Plan

Pick one small action from each area every week. Add the next step when the first feels easy.

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1. Food

Week	Do this
1	Add one fruit or veg to every meal. Drink one extra glass of water.
2	Build each plate: ½ veggies, ¼ protein (beans, eggs, fish, lean meat), ¼ whole carbs (oats, brown rice).
3	Swap sugary drinks for water, sparkling water, or unsweetened tea. Prep tomorrow’s lunch tonight.
4	Try a 12-hour eating window (e.g., 7 a.m.–7 p.m.). Keep water nearby all day.

Quick tips

• Buy frozen veggies; they’re cheap and fast.
• Keep fruit in sight so you grab it first.
• Season with herbs, lemon, or vinegar instead of heavy sauces.

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2. Movement

Week	Do this
1	Walk 10 minutes right after two meals each day.
2	Add two 15-minute body-weight sessions (squats, wall push-ups, chair sit-stands).
3	Walk 30 minutes total most days. Keep body-weight work twice.
4	Turn one walk into intervals: 1 min brisk / 1 min easy for 20 minutes. Do body-weight work three times.

Quick tips

• Set calendar alarms so you don’t forget the walk.
• Use a stable chair for support if moves feel hard.
• Stretch tight spots (calves, chest) for 30 seconds after activity.

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3. Rest & Recovery

Week	Do this
1	Fix a bedtime and wake-up time; aim for 7–8 hours. Phone off 30 min before bed.
2	Create a wind-down routine: dim lights, light stretching, read a few pages.
3	Add a 5-minute slow-breathing session once a day (in for 4 sec, out for 6 sec).
4	Take one tech-free hour each evening. Use it to walk, journal, or talk with someone.

Quick tips

• Keep the bedroom cool, dark, and quiet.
• If thoughts race, jot them on paper, then close the notebook.
• Short daylight breaks improve sleep at night.

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How to track

• Use a simple checklist or notes app.
• Mark each action you finish.
• Review every Sunday; keep what works, drop what doesn’t.

Start small, stay consistent. Little wins each day build long-term health.