Thanks to advances in scientific knowledge, along with technological and economic progress, more than ever before people have a greater understanding and access to the lifestyle choices that will extend their life expectancy. It has long been understood that exercise provides myriad health benefits, and research is increasingly shedding a light on the types of exercise that are most conducive to a long life.

Bolstering the findings, the risks associated with poor cardiorespiratory fitness was comparable to or even exceeded that of known risk factors, such as cardiovascular disease, diabetes and smoking.

In addition to engaging in exercise, eating a healthy, balanced diet also helps to boost your longevity.

As a general rule, foods that protect your heart, will also boost your brain health and help you to maintain a healthy weight.

A Mediterranean diet generally consists of whole fruits and vegetables, nuts, olive oil and whole grains, and avoids red and processed meats, dairy, trans and saturated fats and refined sugars.

The mediterranean diet has been singled out for its heart-healthy benefits and, underscoring the importance of eating this diet alongside exercise, a recent study also shows that it can boost endurance exercise within days.

In a small study published in the Journal of the American College of Nutrition, investigators found that participants ran a 5K six percent faster after eating a Mediterranean diet than after eating a Western diet.

According to the study, a Western diet as the Western diet is characterised by low intake of fruit, vegetables and unrefined or minimally processed oils and high intakes of trans and saturated fats, dairy, refined sugars, refined and highly processed vegetable oils, sodium and processed foods.

Breaking down the health benefits of eating a Mediterranean diet, senior researcher Edward Weiss, Ph.D., professor of nutrition and dietetics at SLU attributes the benefits the diet's anti-inflammatory and antioxidant effects, and source of alkaline pH and dietary nitrates.

Antioxidants are compounds that are thought to play a role in protecting against heart disease by interfering with molecules known as 'free radicals that can cell damage.

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How to live longer: This type of exercise could increase life expectancy - Express