What if adding years to your life came down to just three daily targets? Dr Sudhir Kumar, neurologist at Apollo Hospitals, Hyderabad, sheds light on the “9-year longevity equation” and the everyday habits that may help improve healthspan and keep chronic diseases at bay.
In a post shared on X on May 27, Dr Sudhir spoke about a large long-term epidemiological dataset that identified three simple lifestyle baselines associated with adding “over 9 years of additional healthy lifespan.” (Also read: ‘Skinny fat syndrome’: Nutritionist warns Indians may look lean on the outside but still carry hidden visceral fat )
“Want an extra 9 years of healthy life? Stop looking for a magic pill. Science points to a simple daily equation: 7.2 to 8 hours of sleep, 43 minutes of brisk movement, and a ‘70%’ clean diet,” wrote Dr Sudhir.
According to the neurologist, the formula does not demand perfection but focuses on consistency and sustainability.
Target 1: Sleep for 7.2 to 8 hours
The first pillar of the longevity equation is sleep. Dr Sudhir explained that consistently getting 7.2 to 8 hours of sleep every night may help optimise brain and metabolic health.
“This exact window optimises the glymphatic system’s ability to clear beta-amyloid waste from the brain while preventing systemic cortisol spikes,” he shared. Adequate sleep has long been associated with better immunity, heart health, memory, mood regulation and reduced risk of chronic illnesses.
Target 2: Follow the 43-minute movement rule
The second target is simpler than many intense fitness routines online. The doctor recommends 43 minutes of moderate physical activity daily.
This could include brisk walking, running, cycling, swimming or even active gardening. “Movement doesn’t only count if you are in gym clothes. Commuting, taking the stairs, and walking during phone calls easily accumulate toward your daily 43-minute target,” Dr Sudhir Kumar noted.
Regular movement can help lower insulin resistance, improve cardiovascular health and support healthy ageing.
Target 3: Aim for a ‘good enough’ diet, not perfection
The final target focuses on diet quality rather than extreme restriction. Dr Sudhir suggested maintaining a dietary score between 57.5 and 72.5 out of 100.
“Notice that perfection (100/100) is not required,” he explained, adding that prioritising whole foods, lean proteins and complex carbohydrates while reducing ultra-processed foods may be enough to support long-term health.
The neurologist also warned against the “all-or-nothing” mindset many people fall into while trying to become healthier. “Don’t sacrifice sleep for exercise. Waking up at 4:30 AM on 5 hours of sleep to hit the gym destroys the metabolic synergy,” he wrote.
He also cautioned that overly restrictive diets often lead to burnout and rebound weight gain.
The key takeaway from the doctor’s post is that healthy ageing may not require complicated biohacks or extreme wellness trends. Instead, small and sustainable habits practised consistently every day could make the biggest difference over time.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
