Eating a Mediterranean diet and following national recommendations for physical activity are each associated with a reduced risk of death over a five-year period, according to two reports in the Archives of Internal Medicine . The Mediterranean’s enjoy walking, swimming, playing soccer, basketball and tennis. The easiest way of exercise is when you integrate it into your daily activities. For example, walking and bicycling are typical methods of getting from place to place in many parts of the Mediterranean but not so common in the US. There are ways to get around that, though. Get up early and go for a 20-minute walk before breakfast, or try to go for a short walk during your lunch break. Other ways may be to park your car a walking distance from stores, or jump off one bus/train stop earlier, or take the stairs. There are many ways, be creative!
* In certain instances, taking a longer nap of 90 minutes to 2 hours may make sense. Extended naps mimic, for both the brain and the body, what occurs during nighttime sleep. Unfortunately, longer naps can also interfere with nighttime sleep, which is far more important. Therefore, most experts only recommend extended naps for individuals who genuinely need the additional deep sleep during the day, in that it doesn't interfere with their nighttime sleep. Elite athletes completing grueling two-a-day workouts are a good example of a group that could stand to benefit from longer naps. The famed American distance runner Meb Keflezighi says he uses a full arsenal of naps ranging in duration from 15 to 90 minutes.