You can learn How to Stop Aging and increase your longevity significantly by following the advice given in this tutorial. It has been shown in studies of twins that about a fourth of a given life span is determined by genetics. Therefore about 75% of the life span can be affected by factors that be controlled by making changes to avoid unhealthy habits and acquiring new habits that can improve one's health and make longevity possible.http://www.consumeraffairs.com/news04/2008/02/longevity.html

This tutorial first covers some of the negative lifestyle choices and how they can affect aging, such as smoking, overeating, obesity and sedentary lifestyles. In the second part, other choices are discussed that have a high probability to help people live longer and healthier, such as diets, supplements, moderate alcohol consumption, exercise and calorie restriction.

The third part of this page introduces longevity exercises, also known as qigong, which are used in China to promote health and longevity. These gentle exercises are noted for improving breathing and other functions of the body, relaxing the mind and increasing feelings of well-being. Many contemporary masters have lived well into their 100's. http://www.chikung-unlimited.com/AntiAging.html http://www.wujiproductions.com/qigong-questions/qigong-longevity.htm http://www.damo-qigong.net/taoism/origin/origin3.htm If you undertake the steps listed in this tutorial, it is highly probable that you can slow the aging process by improving your health and vitality and live a longer, more satisfying life. Two videos regarding qigong are featured on this page for more information.

There are several behaviors, for which there is ample scientific and statistical evidence, that increase the rate of aging and can reduce your life span, such as:

1. Smoking - Tobacco causes heart/lung diseases and cancer. For every person that dies from smoking, another 20 will suffer from other serious diseases related to this habit. Smoking can also add 10-20 years of age to your appearance. http://www.simplyantiaging.com/820/smoking-and-skin-aging/
2. Sedentary Lifestyle - You can actually create harm for yourself by not exercising. For specific recommendations regarding exercise, see step 2 of this tutorial. http://www.nia.nih.gov/NewsAndEvents/SOAR/v2n2/DiscoveryInnovation/exercise.htm
3. Overeating/Being overweight - Overeating increases calorie intake, but calorie restriction has been found to increase longevity. http://spot.colorado.edu/~gravesp/DietHealthandLongevity.html Being overweight increases your risk for several types of diseases, including coronary heart disease and type 2 diabetes. To determine if you are overweight, you need to calculate your body mass index (BMI). The Center for Disease Control has a website for calculating your optimal BMI. http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
4. Eating too many sweets - Research has shown that increased sugar consumption, which causes rises in insulin levels, is associated with increased incidence of breast cancer in post-menopausal women. http://www.einstein.yu.edu/home/news.asp?id=284
5. Excessive alcohol consumption - Alcohol abuse can cause serious health problems including cirrhosis of the liver and premature death. Specific recommendations on limitations for drinking are given in the tips section.http://www2.potsdam.edu/hansondj/AlcoholAbuse.html
6. Poor sleeping habits - In some cases people burn the candle on both ends and do not get adequate rest to restore their bodies. Studies of twins has shown that sleeping less than 7 hours or more than 8 hours is associated with higher mortality rates. http://longevity.about.com/od/sleephealthandaging/a/sleep_duration.htm
7. Living in a polluted environment - Regulations that have cleaned up the air pollution in the United States are believed to be responsible for adding an estimated 5 months to longevity estimates, as estimated from a study of 51 cities that was published in 2009. http://longevity.about.com/od/sleephealthandaging/a/sleep_duration.htm In other countries without environmental controls, reduction in lifespan by contaminated air is still a risk.
8. Stress - If you carry long-term chronic stress, you are at an increased risk of having heart disease and hypertension which will decrease your longevity as well as the quality of your life. http://www.vrp.com/articles.aspx?ProdID=2812

There are many habits that can contribute to a long and healthy life. These habits include:

1. Eating a healthy diet - Eating healthy involves eating foods that are closer to their source, thereby avoiding simpler processed foods. A diet modeled after the Mediterranean Diet promotes longevity. This diet features heavier consumption of fruits, vegetables, nuts, cereals, legumes and olive oil. Moderate consumption of alcohol, red meat and milk products is recommended. http://www.hsph.harvard.edu/news/press-releases/archives/2003-releases/press06252003.html http://spot.colorado.edu/~gravesp/DietHealthandLongevity.html
2. Reducing calorie intake - Many studies have shown that reducing calorie intake increases longevity. If you lose weight by exercising to burn calories that are excessive consumed, you don't get the health benefits of calorie reduction. http://spot.colorado.edu/~gravesp/DietHealthandLongevity.html
3. Exercising daily - Exercises can be very simple. The United States National Institute on Aging has put together a guide that helps provide guidance as to the type of exercises that benefit your health and endurance. With exercise, it is possible to prevent or manage disorders such as heart diseases, osteoporosis, breast and [[colon cancer], and diabetes. http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/ Exercise can also prevent cognitive decline associated with aging. http://www.consumeraffairs.com/news04/2008/04/exercise_dementia.html
4. Consuming moderate amounts of alcohol - Studies show that light to moderate alcohol consumption can increase longevity as compared to those who totally abstain from drinking. This holds true for red and white wine, distilled spirits, liquor and beer. This effect is associated with a slowing down of the health deterioration that is associated with aging. http://www2.potsdam.edu/hansondj/HealthIssues/1106591095.html http://www2.potsdam.edu/hansondj/InTheNews/MedicalReports/Longevity/1061391011.html
5. Taking supplements which combat aging- It is believed that taking supplements that assist in lessening age-related diseases will also extend life, such as antioxidants that can decrease the presence of reactive oxygen and anti-inflammatory substances. While there is evidence for the effects of individual components for the relief of various diseases, research on the use of a multi-component anti-aging supplement has only been done on mice in one study where a 28% increase in longevity was obtained. The supplement had the following components: Vitamins B1, B3, B6, B12, C, D, and E; acetyl L-carnitine; alpha lipoic acid; acetylsalicylic acid (ASA); beta carotene; bioflavonoids; chromium picolinate; cod liver oil; coenzyme Q10; dehydropiandrosterone (DHEA); flax seed oil; folic acid; garlic; ginger; ginko biloba; ginseng; green tea extract; L-glutathione; magnesium; melatonin; N-acetyl cysteine; potassium, rutin; selenium and chelated zinc. http://www.unboundmedicine.com/medline/ebm/record/15860460/abstract/A_complex_dietary_supplement_extends_longevity_of_mice_ The overall evidence for anti-aging supplements is very weak to non-existent for humans. Most of the studies that have been done have been done on animals. Many supplements do not survive the digestive processes intact, such as glucosamine-chondroitin supplements. There is evidence that, as we age, there are decreasing levels of several important hormones such as testosterone, growth hormone, melatonin and DHEA. This has driven some research in hormone replacement therapy, but there is no evidence for supplements in these categories for increasing longevity. http://www.google.co.cr/url?sa=t&source=web&ct=res&cd=6&ved=0CCQQFjAF&url=http%3A%2F%2Felegans.uky.edu%2F300%2FAging_Fall08_Lect14.ppt&ei=fXnXS5XnGY349ATx0ZWTBw&usg=AFQjCNElCwAxd-uqBYhRdQoIypf9u8hT0Q&sig2=z2UmVm9sBOgX1uzLQsfb1g
6. Having the ability to withstand stress - Those who have a positive outlook often look at stress events as challenges that have solutions. A study of centenarians show that they exhibit very little anxiety under stressful conditions and they had a positive outlook. Tafaro L, Tombolillo MT, Brükner N, Troisi G, Cicconetti P, Motta M, Cardillo E, Bennati E, Marigliano V. Stress in centenarians. Arch Gerontol Geriatr. 2009 May-Jun;48(3):353-5.<ref> Supplements of ginseng and other herbs can also support the ability to withstand stress and meditation practices have been also found to help. <ref>http://www.aafp.org/afp/20031015/1539.html http://medweb.mit.edu/wellness/topics/mindfulness.html

This practice is perhaps the most important part for holding the aging process at bay. Qigong practices can reverse the effects of many diseases associated with aging and can thus extend your lifespan. And ou don't have to be a taoist to enjoy the benefits of these exercises. There are many different forms of qigong and you can find several different exercises that are called "longevity qigong." There are simple and more complex forms, but all are meditative practices that improve the connection between the mind and body. Tai chi is a more complex and choreographed qigong that can be practiced as well. Below are some suggestions for the three basic practices within Taoist qigong for increase health and vitality:

1. Breath meditations - Breathing diaphragmatically is an essential part of Taoist qigong. By breathing in this manner, the internal organs are massaged, which helps digestion and the flow of blood and lymph internally. Toxins are more readily removed because of this increase internal circulation. In this method, the belly is allowed to relax and move outward with the in-breath as the diaphragm relaxes. The upper chest is allowed to relax downward and does not expand with the in-breath. With practice, the whole of the area below the rib cage expands front-to-back and side-side. The practice is not done in a forced manner, and over time, with gentle and consistent practice, this type of breathing can be perfected. Practice of at least 20 minutes one to two times a day is recommended. http://qigonghealingarts.org/qigong-exercises/qigong-breathing
2. Standing Meditation - This practice has been called the "million-dollar secret" of qigong by Taoist Lineage Master Bruce Frantzis in the book "Opening the Energy Gates." The practice is also advocated by Lam Kam Chuen in his book, "The Way of Energy." It is also called "Zhan Zhuang." Instructional materials can be found for these practices in the aforementioned books. Another detailed instructional on Zhan Zhuang can be found on Squidoo, under the title "Standing Qigong." http://www.squidoo.com/standing-qigong
3. Moving Qigong Practices - It is best to find an instructor who can help you with all moving qigong practices. The alignments and postural corrections of a qualified instructor can speed up the learning process and provide an objective look at how you are progressing. Good beginner practices include the "Eight Brocades," as illustrated in a book by Lam Kam Chuen, and "Dragon-Tiger," which is taught by Bruce Frantzis. Both of these forms are easy to learn and have a depth to their practice which can take years to perfect and understand. Alternatively, you can learn short forms of tai chi, such as the Yang 24-posture or an even shorter 11-posture form if there is a qualified instructor available. The 24-posture Yang form is the most commonly practiced version of tai chi.