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How much time should you spend sitting versus standing? New research reveals the perfect mix for optimal health

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/christian-brakenridge-1295221">Christian Brakenridge</a>, <a href="https://theconversation.com/institutions/baker-heart-and-diabetes-institute-974">Baker Heart and Diabetes Institute</a> People have a pretty intuitive sense of what is healthy – standing is better than sitting, exercise is great for overall health and getting <a href="https://theconversation.com/could-not-getting-enough-sleep-increase-your-risk-of-type-2-diabetes-225179">good sleep is imperative</a>. However, if exercise in the evening may disrupt our sleep, or make us feel the need to be more sedentary to recover, a key question emerges – what is the best way to balance our 24 hours to optimise our health? <a href="https://link.springer.com/article/10.1007/s00125-024-06145-0">Our research</a> attempted to answer this for risk factors for heart disease, stroke and diabetes. We found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, it was best to get 2.2 hours each. <iframe id="dw4bx" class="tc-infographic-datawrapper" style="border: none;" src="https://datawrapper.dwcdn.net/dw4bx/" width="100%" height="400px" frameborder="0"></iframe> <h2>Finding the right balance</h2> Current health guidelines recommend you stick to a <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">sensible regime</a> of moderate-to vigorous-intensity physical activity 2.5–5 hours per week. However <a href="https://doi.org/10.1016/j.jacc.2019.02.031">mounting evidence</a> now <a href="https://doi.org/10.2337/dc14-2073">suggests</a> how you spend your day can have meaningful ramifications for your health. In addition to moderate-to vigorous-intensity physical activity, this means the time you spend sitting, standing, doing light physical activity (such as walking around your house or office) and sleeping. Our research looked at more than 2,000 adults who wore body sensors that could interpret their physical behaviours, for seven days. This gave us a sense of how they spent their average 24 hours. At the start of the study participants had their waist circumference, blood sugar and insulin sensitivity measured. The body sensor and assessment data was matched and analysed then tested against health risk markers — such as a heart disease and stroke risk score — to create a model. Using this model, we fed through thousands of permutations of 24 hours and found the ones with the estimated lowest associations with heart disease risk and blood-glucose levels. This created many optimal mixes of sitting, standing, light and moderate intensity activity. When we looked at waist circumference, blood sugar, insulin sensitivity and a heart disease and stroke risk score, we noted differing optimal time zones. Where those zones mutually overlapped was ascribed the optimal zone for heart disease and diabetes risk. <h2>You’re doing more physical activity than you think</h2> We found light-intensity physical activity (defined as walking less than 100 steps per minute) – such as walking to the water cooler, the bathroom, or strolling casually with friends – had strong associations with glucose control, and especially in people with type 2 diabetes. This light-intensity physical activity is likely accumulated intermittently throughout the day rather than being a purposeful bout of light exercise. Our experimental evidence shows that <a href="https://diabetesjournals.org/care/article/39/6/964/29532/Benefits-for-Type-2-Diabetes-of-Interrupting">interrupting our sitting</a> regularly with light-physical activity (such as taking a 3–5 minute walk every hour) can improve our metabolism, especially so after lunch. While the moderate-to-vigorous physical activity time might seem a quite high, at more than 2 hours a day, we defined it as more than 100 steps per minute. This equates to a brisk walk. It should be noted that these findings are preliminary. This is the first study of heart disease and diabetes risk and the “optimal” 24 hours, and the results will need further confirmation with longer prospective studies. The data is also cross-sectional. This means that the estimates of time use are correlated with the disease risk factors, meaning it’s unclear whether how participants spent their time influences their risk factors or whether those risk factors influence how someone spends their time. <h2>Australia’s adult physical activity guidelines need updating</h2> Australia’s <a href="https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years">physical activity guidelines</a> currently only recommend exercise intensity and time. A <a href="https://www.uow.edu.au/media/2023/why-adults-need-to-move-more-stop-sitting-and-sleep-better-.php">new set of guidelines</a> are being developed to incorporate 24-hour movement. Soon Australians will be able to use these guidelines to examine their 24 hours and understand where they can make improvements. While our new research can inform the upcoming guidelines, we should keep in mind that the recommendations are like a north star: something to head towards to improve your health. In principle this means reducing sitting time where possible, increasing standing and light-intensity physical activity, increasing more vigorous intensity physical activity, and aiming for a healthy sleep of 7.5–9 hours per night. Beneficial changes could come in the form of reducing screen time in the evening or opting for an active commute over driving commute, or prioritising an earlier bed time over watching television in the evening. It’s also important to acknowledge these are recommendations for an able adult. We all have different considerations, and above all, movement should be fun.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/228894/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/christian-brakenridge-1295221">Christian Brakenridge</a>, Postdoctoral research fellow at Swinburne University, Centre for Urban Transitions, <a href="https://theconversation.com/institutions/baker-heart-and-diabetes-institute-974">Baker Heart and Diabetes Institute</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-much-time-should-you-spend-sitting-versus-standing-new-research-reveals-the-perfect-mix-for-optimal-health-228894">original article</a>. </div>

Body

Do optimists really live longer? Here’s what the research says

<a href="https://theconversation.com/profiles/fuschia-sirois-331254">Fuschia Sirois</a>, <a href="https://theconversation.com/institutions/durham-university-867">Durham University</a> Do you tend to see the glass as half full, rather than half empty? Are you always looking on the bright side of life? If so, you may be surprised to learn that this tendency could actually be good for your health. A <a href="https://content.apa.org/record/2020-71981-001">number of studies</a> have shown that optimists enjoy higher levels of wellbeing, better sleep, lower stress and even better cardiovascular health and immune function. And now, <a href="https://pubmed.ncbi.nlm.nih.gov/35674052/">a recent study</a> has shown that being an optimist is linked to longer life. To conduct their study, researchers tracked the lifespan of nearly 160,000 women aged between 50 to 79 for a period of 26 years. At the beginning of the study, the women completed a <a href="https://local.psy.miami.edu/people/faculty/ccarver/availbale-self-report-instruments/lot-r/">self-report measure of optimism</a>. Women with the highest scores on the measure were categorised as optimists. Those with the lowest scores were considered pessimists. Then, in 2019, the researchers followed up with the participants who were still living. They also looked at the lifespan of participants who had died. What they found was that those who had the highest levels of optimism were more likely to live longer. More importantly, the optimists were also more likely than those who were pessimists to live into their nineties. Researchers refer to this as “exceptional longevity”, considering the average lifespan for women is about 83 years in developed countries. What makes these findings especially impressive is that the results remained even after accounting for other factors known to predict a long life – including education level and economic status, ethnicity, and whether a person suffered from depression or other chronic health conditions. But given this study only looked at women, it’s uncertain whether the same would be true for men. However, <a href="https://www.pnas.org/doi/abs/10.1073/pnas.1900712116">another study</a> which looked at both men and women also found that people with the highest levels of optimism enjoyed a lifespan that was between 11% and 15% longer than those who were the least optimistic. <h2>The fountain of youth?</h2> So why is it that optimists live longer? At first glance it would seem that it may have to do with their healthier lifestyle. For example, <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.117.310828">research from several studies</a> has found that optimism is linked to eating a healthy diet, staying physically active, and being less likely to smoke cigarettes. These healthy behaviours are well known to improve heart health and <a href="https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases">reduce the risk</a> for cardiovascular disease, which is a <a href="https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)">leading cause of death</a> globally. Adopting a healthy lifestyle is also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857242/">important for reducing the risk</a> of other potentially deadly diseases, such as diabetes and cancer. But having a healthy lifestyle may only be part of the reason optimists live a longer than average life. This latest study found that lifestyle only accounted for 24% of the link between optimism and longevity. This suggests a number of other factors affect longevity for optimists. Another possible reason could be due to the way optimists manage stress. When faced with a stressful situation, optimists tend to deal with it head-on. They <a href="https://pubmed.ncbi.nlm.nih.gov/16859439/">use adaptive coping strategies</a> that help them resolve the source of the stress, or view the situation in a less stressful way. For example, optimists will problem-solve and plan ways to deal with the stressor, call on others for support, or try to find a “silver lining” in the stressful situation. All of these approaches are well-known to reduce feelings of stress, as well as the biological reactions that occur when we feel stressed. It’s these <a href="https://www.apa.org/topics/stress/body">biological reactions to stress</a> –- such as elevated cortisol (sometimes called the “stress hormone”), increased heart rate and blood pressure, and impaired immune system functioning –- that can take a toll on health over time and increase the risk for developing <a href="https://www.sciencedirect.com/science/article/pii/S0889159115004316?via%3Dihub">life-threatening diseases</a>, such as cardiovascular disease. In short, the way optimists cope with stress may help protect them somewhat against its harmful effects. <h2>Looking on the bright side</h2> Optimism is typically viewed by researchers as a relatively stable personality trait that is determined by both <a href="https://www.cambridge.org/core/journals/twin-research-and-human-genetics/article/sex-differences-in-the-genetic-architecture-of-optimism-and-health-and-their-interrelation-a-study-of-australian-and-swedish-twins/58F21AA11943D44B4BA4C63A966E6AC7">genetic</a> and early childhood influences (such as having a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6541423/">secure and warm relationship</a> with your parents or caregivers). But if you’re not naturally prone to seeing the glass as half full, there are some ways you can increase your <a href="https://www.tandfonline.com/doi/abs/10.1080/17439760.2016.1221122?journalCode=rpos20">capacity to be optimistic</a>. Research shows optimism can change over time, and can be cultivated by engaging in simple exercises. For example, visualising and then writing about your “<a href="https://www.psychologytoday.com/us/blog/what-matters-most/201303/what-is-your-best-possible-self">best possible self</a>” (a future version of yourself who has accomplished your goals) is a technique that studies have found can <a href="https://www.tandfonline.com/doi/full/10.1080/17439760.2016.1221122">significantly increase optimism</a>, at least temporarily. But for best results, the goals need to be both positive and reasonable, rather than just wishful thinking. Similarly, simply <a href="https://www.tandfonline.com/doi/abs/10.3200/SOCP.149.3.349-364">thinking about positive future events</a> can also be effective for boosting optimism. It’s also crucial to temper any expectations for success with an accurate view of what you can and can’t control. Optimism is reinforced when we experience the positive outcomes that we expect, and <a href="https://psycnet.apa.org/record/1970-20680-001">can decrease</a> when these outcomes aren’t as we want them to be. Although more research is needed, it’s possible that regularly envisioning yourself as having the best possible outcomes, and taking realistic steps towards achieving them, can help develop an optimistic mindset. Of course, this might be easier said than done for some. If you’re someone who isn’t naturally optimistic, the best chances to improve your longevity is by <a href="https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003332">living a healthy lifestyle</a> by staying physically active, eating a healthy diet, managing stress, and getting a good night’s sleep. Add to this cultivating a more optimistic mindset and you might further increase your chances for a long life.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/184785/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/fuschia-sirois-331254">Fuschia Sirois</a>, Professor in Social & Health Psychology, <a href="https://theconversation.com/institutions/durham-university-867">Durham University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/do-optimists-really-live-longer-heres-what-the-research-says-184785">original article</a>.

Caring

Do optimistic women live longer? New study seems to find it so

<div class="copy"> A positive outlook makes you feel better – but does it make you healthier? A study of over 150,000 US women has found a link between optimism and longevity. The study, which was <a href="https://doi.org/10.1111/jgs.17897" target="_blank" rel="noreferrer noopener">published</a> in Journal of the American Geriatrics Society, examined data from the <a href="https://www.whi.org/" target="_blank" rel="noreferrer noopener">Women’s Health Initiative</a>, a long-term study that enrolled 161,808 postmenopausal US women between 1993 and 1998. At enrolment, participants in the study completed (among other things) a test that measured their optimism. The researchers took this data from 159,255 of the participants, and compared it to their lifespan. (Study participants who died less than two years after enrolment were excluded from the analysis, on the grounds that their health may have affected their optimism, as were participants who didn’t complete the test.) <div class="newsletter-box"> <div id="wpcf7-f6-p194387-o1" class="wpcf7" dir="ltr" lang="en-US" role="form"> </div> </div> The researchers found that, across every racial and ethnic group in the study, higher optimism was associated with a longer lifespan. Lifestyle accounted for about a quarter of this association, but the link was still evident even when lifestyle was taken into account. Other research has compared these optimism measures to other health factors in the past, but this is the first study to examine the race and ethnicity of the whole cohort. “Although optimism itself may be patterned by social structural factors, our findings suggest that the benefits of optimism for longevity may hold across racial and ethnic groups,” says lead author Hayami Koga, of the Harvard T.H. Chan School of Public Health, US. “Optimism may be an important target of intervention for longevity across diverse groups.” Image credits: Getty Images  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=194387&title=Do+optimistic+women+live+longer%3F+New+study+seems+to+find+it+so" width="1" height="1" /> </div> <div id="contributors"> This article was originally published on <a href="https://cosmosmagazine.com/health/optimism-and-longevity/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Ellen Phiddian. </div>

Mind

How certain personality traits could add years to your life

A recent study has shown that people who have certain personality traits will enjoy health into their 80s and beyond. According to research, the link between longevity and personality is as strong as financial stability or intelligence, both of which have previously been cited as relating to longer lifespans. While these traits are fairly stable in most people, experts believe these five key personality traits can be enhanced at any stage of life to increase the chances of longevity. Conscientiousness People who are often conscientious, meaning responsible and organized, tend to live longer than people who aren’t. Psychology professor Nicholas Turiano, says, “It’s probably the best silver bullet we can hope for.” He says that being conscientious builds up “a resilience factor” that can help individuals overcome major obstacles in life, such as health complications or poverty. People who are conscientious also tend to have healthier habits and lifestyles, and are diligent about having positive coping strategies. Purpose Another quality for longevity is having a purposeful life, and a clear direction in life and fulfilling goals to keep you motivated. People who are purposeful in their life tend to bounce back from confronting situations quicker than most, and have a self-awareness factor that can prove very valuable. Purposefulness also shows itself in the form of creativity and hobbies, as having these outlets keep the brain alert and fulfilled, as well as working to decrease the risk of dementia and depression. Optimism According to psychologist Lewina Lee, optimism has long been associated with longevity, and often goes hand in hand with confidence. “I would think that optimistic people tend to feel more confident about their ability to accomplish goals as they age,” said Lee. People who find the positives of ageing, like wisdom and emotional maturity, live an average of 7.6 years longer than those who feel negatively about getting older. These advantages are often seen in people who regularly exercise, eat a healthy diet and don’t let the small, unimportant things get to them. Extraversion Being outgoing or extraverted is another trait that can help to lengthen your span of health. Psychology professor Susan Charles said, “The link between social relationships and longevity is as strong as cholesterol levels or smoking.” Social butterflies tend to be more active in their lifestyles, which greatly helps overall health. There is also a link between valuable friendships releasing chemicals in the brain that increase happiness, making an individual feel less stressed and more assured. A lack of neuroticism Inner tranquility and an even disposition often help to reduce stress levels, and therefore promote longevity. Susan Charles said, “They’re less likely to report feeling ecstatic or so sad that nothing will cheer them up.” This inner peace and acceptance also helps to promote a healthy sleeping schedule, and reduce tension. Reducing outside stress factors, assessing relationships and increasing creative outlets can all be valuable tools to help someone achieve this inner tranquility. Image credits: Shutterstock

Body

Why optimism is not always good in entrepreneurship

Most business start-ups end badly. While the number of new businesses created in the UK in 2016 – 414,000 – looks impressive at first, it is less so when set against the number that failed that same year: <a href="https://www.ons.gov.uk/businessindustryandtrade/business/activitysizeandlocation/bulletins/businessdemography/2016">328,000</a>. Failure has always been the hallmark of entrepreneurship – only around 50 per cent of businesses survive their first five years. And not only are the chances of survival slim, but there is evidence that on average <a href="https://www.journals.uchicago.edu/doi/abs/10.1086/262131">business owners earn less</a> than if they had remained as someone else’s employee. They also work substantially <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6435.2007.00361.x">longer hours</a> than their counterparts in paid employment. So what sort of person decides to leave the relative security and comfort of employment and invest on average <a href="https://www.aeaweb.org/articles?id=10.1257/00028280260344452">70 per cent of their wealth</a> on the high risk lottery ticket that is entrepreneurship? And in such large numbers? The answer: optimists. Sure, the potential returns from founding a successful business and becoming the next Bill Gates may be so great that the gamble is possibly worthwhile. Or perhaps the attraction of “<a href="https://papers.ssrn.com/sol3/papers.cfm?abstract_id=1336091">being our own boss</a>”, is part of the attraction. But a dash of optimism is a powerful catalyst to action. Psychologists have long documented our tendency to be optimistic. In fact, optimism is one of the most pervasive human traits. By optimism, we mean a tendency to overestimate the probability of doing well (or conversely, underestimating the probability of failure). For instance, most people overestimate their <a href="https://www.sciencedirect.com/science/article/pii/0001457589900249">driving ability</a>, their <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/boer.12107">future financial prosperity</a>, and their chances of a successful, <a href="http://journals.sagepub.com/doi/abs/10.1177/0146167204271325">happy marriage</a>. Across many different methods and domains, studies consistently report that a large majority of the population (<a href="https://www.sciencedirect.com/science/article/pii/S0960982211011912">about 80 per cent according to most estimates</a>) display an overly optimistic outlook. Viewing ourselves and our chances of future success in implausibly positive ways may increase ambition and persistence. It may persuade others to cooperate with us. There may even be an element of self-fulfilling prophecy, whereby exaggerated beliefs increase the probability of success. Nevertheless, there is a downside. As it is better to use correct information when making choices, optimism tends to result in faulty assessments and mistaken decisions. Yes, it may well enhance our performance but it also results in participation in activities doomed to fail. <a href="https://www.sciencedirect.com/science/article/pii/S0014292118301582">In our research</a>, we examine how these forces play out in business start-ups – a big decision involving much uncertainty. Previous studies have documented that optimistic thinking tends to be highest when outcomes are uncertain. It also flourishes when success is perceived to be under the individual’s control. So it is no surprise that optimists are attracted to the uncertain and turbulent world of entrepreneurship. The greater an individual’s optimism, the more likely they have been fooled into thinking they have found a good business opportunity and that they have what it takes to exploit it successfully. Every episode of the BBC’s <a href="https://www.bbc.co.uk/programmes/b006vq92">Dragons Den</a> provides examples of such delusional thinking. Realists and pessimists are less likely to proceed with unpromising prospects. Our findings provide evidence that higher optimism is indeed associated with lower entrepreneurial earnings. Optimism is measured as bias in forecasting personal financial outcomes when subjects are still in paid employment, prior to beginning their entrepreneurial adventure. The downside of optimism Allowing for earnings while an employee, we find that business owners with above average optimism earn some 30 per cent less than those with below average optimism – suggesting they would have been better off if they had made the prudent choice of remaining an employee. <div class="embed-responsive embed-responsive-16by9"><iframe class="embed-responsive-item" src="https://www.youtube.com/embed/ta01yF59agc"></iframe></div> Marriage is in some ways like starting a business. As a further test of whether optimism leads to rash decisions, we found that optimists are more likely to divorce. Overall, our results suggest that many entrepreneurial decisions can be viewed as mistakes, based upon an excessive belief in the probability of doing well. Too many people are starting business ventures, at least as far as private returns are concerned. It seems likely that optimism is partly responsible for the sizeable churn of business births and deaths that happen year on year around the world. Governments should therefore be cautious in adopting policies that encourage start-ups – it seems people need little encouragement as it is. And while it is true that new businesses create new jobs, it should also be noted that when start-ups fail, they are responsible for a great deal of job destruction and heartache.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/101417/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Chris Dawson, Senior Lecturer (Associate Professor) in Business Economics, University of Bath and David de Meza, , London School of Economics and Political Science. Republished with permission of <a href="https://theconversation.com/why-optimism-and-entrepreneurship-are-not-always-a-good-mix-for-business-101417">The Conversation</a>.

Retirement Income

Looking at this colour can increase your optimism

Between the housing crisis, the Trump presidency and the imminent arrival of winter, if you're feeling a little glum then it's likely understandable. However, Pantone hopes to give the world a much-needed pick-me-up with a new colour called “Natural Optimism” – a light shade of blue which has been created to give people a psychological boost. <img width="500" height="333" src="https://oversixtydev.blob.core.windows.net/media/38657/natural-optimism-colour-by-pantone_500x333.jpg" alt="Natural Optimism Colour By Pantone (1)"/> Research conducted by British tea brand Twinning’s revealed that 12.8 million Britons don't feel optimistic in their day-to-day-lives. However, the same survey revealed that 56 per cent of people feel more optimistic when they see blue skies and 89 per cent believe that being outdoors makes them feel more optimistic about their lives. "When you feel optimistic, the feeling is utterly contagious," Vicky Keena, head of brand at Twinings, said. "Optimism has a knock-on effect and when life feels brighter, we're more likely to make positive choices that make us feel good inside and out." Using this information, Pantone designed the airy blue hue, known as Natural Optimism, to remind people of clear blue skies, blooming flowers and relaxing summer weather. 'While cool in temperature, blues – particularly the softer mid-tone shades – speak to spring and summer when all of nature’s colours are in full bloom,' Laurie Pressman, vice president of the Pantone Colour Institute, said. "Natural Optimism, an airy and weightless blue shade with an undertone of sunny yellow warmth, uniquely conveys this feeling of delight." How to incorporate Natural Optimism Make your home’s decor more optimistic by subtly incorporating the mood-boosting blue into your home. Start small by selecting pieces that can seamlessly fit into the decor you already have, for example, cushions, vases, candles and artwork. Go one step further by experimenting with various shades of blue to add depth. Alternatively, you could take it one step further by using Natural Optimism (or a similar shade of paint) to create a mood-boosting feature wall to remind yourself of blue skies and summer as the weather gets cooler. Written by Natalia Didovich. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Mind

7 ways to become an optimist

Finding your glass half empty persona getting you down? Here are seven ways to turn it around and become an optimist. 1. Surround yourself with positive people As the old saying goes “misery loves company” so steer clear of negative and gloomy people, who will easily (although probably unwittingly) bring you down. Surround yourself with supportive friends and family, who will inspire you with happiness. 2. Notice your negativity Make an effort to note when and why you go down the negativity pathway. What triggers it? Were those thoughts really deserved? Identifying your negativity is key to change. 3. Find the silver lining It will be hard to do but make it your aim to find the silver lining in every situation. It might feel false at first, but keep at it. You only have to find one positive from a bad situation. Keep reminding yourself of this silver lining and it will help you reframe the problem. 4. Take control There will always be setbacks in life – that’s unavoidable, but we can control how we deal with the situation. Once a problem presents itself, start thinking of ways to turn it around. Remember the saying: "If you don't like something, change it. If you can't change it, change your attitude." 5. Fake it until you make it If you exude confidence and happiness on the outside, your mind will follow suit. So put a smile on your dial, stand up tall and speak in a positive tone to give yourself a boost. 6. Remind yourself of the positive in life Whether you keep a gratitude journal or recite positive affirmations, set aside time each day to remind yourself of all the positive in your life. The daily habit will help you appreciate all the good in your life, especially in times you need it. 7. Practice, practice, practice Like anything in life you need to work at it to improve. There’s a prevailing belief that optimism is an inborn trait, but that’s not true at all. People can learn to become optimist, but it will take time, effort and practise. The rewards, however, are very much worth it. Related links: <a href="http://www.oversixty.co.nz/health/mind/2016/01/holistic-ways-to-promote-good-vibes/">10 ways to bring good vibes in your life</a> <a href="http://www.oversixty.co.nz/health/mind/2016/01/quotes-about-self-improvement/">Inspiring quotes from the world’s most successful people</a> <a href="http://www.oversixty.co.nz/health/mind/2015/12/questions-to-work-out-what-makes-you-happy/">10 questions to work out what really make you happy</a>

Mind

7 ways to become an optimist

Mind

The science behind optimists vs pessimists

Are you an optimist who always sees the glass half full, or a pessimist who always sees a glass half empty? Whatever the case, your outlook may be out of your control. In one of their videos, ASAPScience pose the question: Can science explain your emotional perspective and outlook on life? As it turns out, our genetics influence how we view the world. But don’t think that a sunny outlook is always best, with studies showing that pessimist generally have a longer lifespan than optimists. As the video points out, both outlooks come with their own sets of pros and cons. Find out what they are in the video above. Related links: <a href="/health/mind/2015/12/ways-to-make-today-great/">10 sure-fire ways to make today a great day</a> <a href="/health/mind/2015/12/definition-of-happiness-changes-with-age/">Your definition of happiness changes with age</a> <a href="http://www.oversixty.co.nz/health/mind/2016/01/how-to-get-out-of-a-mental-rut/">7 mental shifts to get yourself out of a rut</a>

Mind

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