How to Redefine the Human Healthspan:
33 Expert Tips to Live Your Healthiest Life
Eat real food! Following this simple rule is the best way to load your diet with essential nutrients—like fiber, vitamins, and minerals—while reducing simple sugars and unhealthy fats. Such emphasis is heart healthy, manages blood sugar, and better for the environment.
Kelly Tappenden, PhD, RD, FASPEN
Dean of the College of Health
Every so often, ask yourself, how can I move my body in a way that makes me feel good or brings me joy? Then, do that! You don’t have to sweat, your muscles don’t have to burn, you don’t need to be winning or hurting (unless, of course, you like those things!). You just need to feel good or feel joy. And if you don’t know yet what those activities are, now’s a great time to try something new! Tai chi, badminton, ballroom dancing, skateboarding, podcast-listening dog-walking…the possibilities are virtually endless.
Arwen Fuller, PhD
Department of Health and Kinesiology
Sometimes health doesn’t have to be complicated, so my advice is eat lots of vegetables as part of a slow relaxed meal, then go for a walk with someone you like.
Thunder Jalili, PhD
Department of Nutrition and Integrative Physiology
It’s important to include resistance (strength) training in addition to aerobic exercise, especially as we age. Resistance training is critical to preserving out muscle mass and strength, which naturally declines with aging, which can help us to live independently for longer!
Tanya Halliday, PhD, RD
Department of Health and Kinesiology
Make nature dates with friends. Both physical activity and time spent in nature are powerful mental and physical health stimuli, and doing both at the same time provides a lovely time to nourish meaningful connections with friends.
Nate Furman, PhD
Department of Parks, Recreation and Tourism
Spend your days engaging in leisure, play, and recreational activities that ignite your soul and support your well-being and quality of life. This purposeful engagement is the secret sauce to unlocking a longer, healthier life you’ll truly savor.
Jamie Bennett, MS, MTRS, CTRS
Department of Occupational and Recreational Therapies
Remember that self-care is not selfish. Do something that brings you joy each day.
Jessica Tidswell, DPT
Department of Physical Therapy and Athletic Training
Be unapologetically yourself. Trying to be somebody else will make you mentally and emotionally sick.
Julie Lucero, PhD
Associate Dean for Equity, Diversity and Inclusion
Eat the Rainbow by including a variety of colorful fruits and vegetables in your daily meals. The many colors are visually appealing on your plate and indicate varied nutrient profiles to ensure you are getting an array of vitamins, minerals, and antioxidants.
Ashley Park, Graduate Student
Nutrition Education and Research Concentration, Coordinated Master’s Program in Nutrition and Dietetics
I have recently been working with patients who have terminal illness. I help make sure they can still communicate, even at the end of life, by providing Augmentative and Alternative Communication (AAC) Devices. These devices allow patients to use eye gaze to communicate. I have patients who hug me and cry because they are so grateful, and one father started crying when he learned he would be able to text his children again. The power to communicate is essential throughout the lifespan.
Joelle Rasmussen, MS, SLP
Department of Communication Sciences and Disorders
A critical aspect of improving health through sleep is to maintain consistent sleep schedules with bed and waketimes that vary by less than 30 minutes. This applies to weekends and weekdays and to light exposure across seasons (winter and summer), consistency in your schedule is key.
Chris Depner, PhD
Department of Health and Kinesiology
Engaging in activities that bring you joy, that are intrinsically motivated, and allow you to express your true essence, supports healthy living. Truly engaging in the physical, emotional, social, educational, and the soulful aspects bring deeper meaning to a person’s life.
Sandra Negley, MS
Department of Occupational and Recreational Therapies
Go to parks or trails! A substantial body of research has documented that spending time in nature leads to reduced stress, lower blood pressure, better sleep, improved mental health, decreased anxiety, and improved productivity.
KangJae “Jerry” Lee, PhD
Department of Parks, Recreation and Tourism
Enjoy your food, whether by making a home- cooked meal, spending time with family or friends over a meal, learning about foods from different cultures, or gardening in your backyard. The enjoyment of food provides lasting health benefits, as well as memories!
Kristine Jordan, PhD, RD
Department of Nutrition and Integrative Physiology
Move regularly, nurture positive connections, and practice mindfulness. It’s never too late to form habits that can boost your mental well-being and overall physical health!
Caitlyn Anderson, PT, DPT
Department of Physical Therapy and Athletic Training
These two healthy habits can add 10 years to your life: healthy eating and physical activity. Not only does moving and nourishing your body help you live longer, but also live better because these habits prevent 80% of chronic diseases.
Alysia Ducuara, MS, CHES
Executive Director, Get Healthy Utah
Surround yourself with people who bring positive energy in your life and to spend quality time with family and friends—including pets.
Sihem Boudina, PhD
Department of Nutrition and Integrative Physiology
Don’t let hearing difficulty force you into unnecessary social distancing. See an audiologist to help improve your speech understanding, ease communication difficulties, and support brain health.
Sarah Hargus Ferguson, PhD, CCC-A and Skyler Jennings, AuD, PhD, CCC-A
Department of Communication Sciences and Disorders
Identify priorities in your work and out of work lives and make time for what matters to you. Then clearly communicate the changes you are making to the people who need to know like your supervisor, spouse, or partner. This will help them to understand that you are working toward balance and what that involves.
Dart Schmalz, PhD
Chair, Department of Parks, Recreation and Tourism
Find a balance between making healthy food choices, but also allowing yourself to enjoy some of your guilty pleasure foods in moderation. A second tip is to stay physically active throughout the day by breaking up long sitting sessions with a walk or taking the stairs.
Cesar Meza, Postdoctoral Resident Assistant
Molecular Medicine Program
One of the best combinations of healthy living is aerobic exercise and mindfulness. Aerobic exercise includes benefits such as boosted immune system and mood, reduced risk of chronic disease, and regulated weight while the benefits of mindfulness include stress management, improved sleep, and reduced depression and anxiety. Make sure you find the form of aerobic exercise you like, because if you don’t like it, you won’t do it!
Brad Dalton, DPT
College of Health Alumni Board
Consider that what we do everyday matters! Our daily occupations bring meaning to our life and have a direct relationship with health, wellbeing, and quality of life.
Danielle Friberg, OTD, OTR/L
Department of Occupational and Recreational Therapies
It’s necessary to have balance. Some examples may include having a balance between flexibility, strength, and endurance or a balance between physical, mental, and social well-being. It is essential to set goals to work on an area of improvement but be open to balancing the big picture.
Justin Rigby, PhD
Department of Physical Therapy and Athletic Training
I believe in in the power of self-care for mental health. Self-care comes in many forms: physical activity, routines, or just managing one’s social battery!
Ndeye Salla Fall, Graduate Student
Master of Healthcare Administration
It is important to move! Physical activity in any form can help with cognition and mental health, can be an important social activity, allows daily tasks to be completed easier, and has numerous health benefits including helping to reduce one’s risk of heart disease, diabetes, and cancer.
Tim Brusseau, PhD
Chair, Department of Health and Kinesiology
I encourage people to take delight in nourishing their body. Eat a variety of foods that are colorful; cook recipes that are meaningful; share a meal with loved ones.
Amy Loverin, MS, RD, CD
Department of Nutrition and Integrative Physiology
Commit to a workout buddy. Rise early and get outside for a walk, run, or hike. Foster this “make time for yourself and your buddy” routine to uncork a lifetime of physical health and mental wellbeing.
Bonnie Park
College of Health Alumni Board
Prioritize regular physical activity and movement. Consistent exercise can improve cardiovascular and musculoskeletal health as well as overall mobility.
Bo Foreman, PhD, PT
Department of Physical Therapy and Athletic Training
Regularly engage in a variety of physical activities to sustain muscle mass, muscle strength, and power. Depending on the season, I row on a rowing machine, do resistance exercises and calisthenics, walk my dog, hike, and ride my bike.
Janet Shaw
Associate Dean for Faculty and Academic Affairs
We need to be engaged in meaningful activities to have good health and well-being.
Lorie Richards, PhD
Chair, Department of Occupational and Recreational Therapies
Incorporate moments of mindfulness and movement into your day. Live a long, healthy life by building a strong mind and body.
Selene Tobin, PhD Student
Department of Nutrition and Integrative Physiology
Staying active physically and socially is a safe and positive path to longevity and happiness as we age.
Dan Mackintosh
College of Health Alumni Board
Spend time outside with people you care about and who care about you.
Lisa Meerts-Brandsma, PhD
Department of Parks, Recreation and Tourism