There is a simple formula for longer life. It is not magic and it has nothing to do with finding the Fountain of Youth and taking a dip. You can lower your risk of heart disease and feel better. The earlier you start the better, but medical studies have clearly shown that positive changes in your behavior and lifestyle will bring about positive results for your health at any age.

Better health means longer life. Perhaps more importantly, better health means better, more enjoyable life. But especially for those of us over age 40, life is hectic and stressful. Between work and family obligations we feel we have no time go to health clubs and work out. Our meals are grabbed in a rush from fast food windows. We can't be expected to keep to a perfectly balanced diet. What can we do?

The good news is that you don't have to change everything about your lifestyle to bring about positive changes in your health; reducing your chance of heart disease, improving your chances of living longer and feeling better. In a recent study published in the American Journal of Medicine, participants between the ages of 45 and 64 experienced significant improvements in health by changing just four simple behaviors:

The US Food and Drug Administration recommends five to nine servings of fruits and vegetables every day. Surveys show the average American eats only about three servings a day. Their nutritional value is no secret. They are important sources of vitamins and the dietary fiber required for good digestion. Adding more fruits and vegetables is also a great way to begin improving your diet; a good start on regulating your weight by substituting better foods in your daily intake.

What is a serving? These recommendations come from the National Cancer Institute:

We all know we should exercise more, but it's not necessary to spend 20 hours a week in a health club to realize positive gains. A little bit of regular exercise is a lot better than none, and it has been proven to lead to longer, better life and a reduction in the occurrence of heart and cardiovascular disease.

In a current article published by the Mayo Clinic, the following 7 life improvements gained through regular exercise are listed:

Your Body Mass Index is a number derived from your height and weight. It is a general rule-of-thumb and does not take into account your body type or factors like bone density. The US National Heart Lung and Blood Institute publishes a BMI calculator that is available for free online. You are considered to be in the healthy normal weight range if your BMI is between 18.5 and 24.5. Between 25 and 30 you are considered overweight, but not obese. A person having a height of 5 feet 10 inches who weighs 160 pounds has a BMI of 23.

We all understand the destructive effects of smoking and countless studies have already established that smoking greatly increases your risks of cardiovascular disease and cancer. Recently studies on second-hand smoke have suggested that you risk harming your friends and family as well. Do not give up and assume that just because you have been smoking for decades the damage is done and cannot be fixed. This study proves once again that even habitual smokers who quit late in life experience improvements in health, fewer occurences of cardiovascular disease, and longer life.

You can begin today making the small changes to your lifestyle and habits that can lead to better health and longer life. Most importantly, you'll have better quality of life. So what are you waiting for? Stub out that cigarette and grab a piece of fresh fruit. Looks like a beautiful day for a brisk walk. Life ahead is looking pretty good.