How to live longer

[00:00.36] When is it time to slow down? Is it when you reach middle age, when you can draw your pension or even later? 什么时候该放慢脚步？是到中年，可以领取养老金，还是更晚？

[00:09.63] Queen Elizabeth II turned 90 this year and there are not many signs that she's taking it easy. 伊丽莎白二世女王今年已经 90 岁了，没有多少迹象表明她在放松。

[00:16.40] Last year alone the monarch carried out over 300 engagements.

[00:22.67] Longevity has long been a topic of discussion in Britain.仅去年一年，君主就进行了 300 多次约会。长寿一直是英国人讨论的话题。

[00:26.68] What's likely to make us live longer? According to Professor Sarah Harper, from the Oxford Institute of Population Ageing, just over half your chances of living a long life come down to luck. 什么可能让我们活得更久？根据牛津人口老龄化研究所的莎拉哈珀教授的说法，超过一半的长寿机会归结为运气。

[00:40.47] She says: "If you have parents and grandparents who made it into their eighties and nineties there's a chance you have inherited good genes. 她说：“如果你的父母和祖父母都活到了八九十岁，那么你就有可能继承了良好的基因。

[00:50.26] You are more likely to have a strong immune system and are less likely to develop chronic diseases."你更有可能拥有强大的免疫系统，并且不太可能患上慢性疾病。”

[00:58.03] Lucky you, then. But don't rely on that because bad habits can spoil everything. 那你走运。但不要依赖这一点，因为坏习惯会破坏一切。

[01:04.30] Half of long-term smokers die prematurely. Smoking causes heart disease, lung cancer and other illnesses.一半的长期吸烟者过早死亡。吸烟会导致心脏病、肺癌和其他疾病。

[01:13.58] A poor diet and lack of exercise can lead to obesity, which reduces your life expectancy by between three and 10 years, says the National Health Service in Britain.英国国家卫生服务局表示，不良饮食和缺乏运动会导致肥胖，从而使您的预期寿命缩短 3 到 10 年。

[01:25.63] But it's not worth stressing out about how long you're going to stick around. Stress can take years off someone's life. 但不值得强调你要坚持多久。压力可以使一个人的生命减少数年。

[01:34.66] A study published in the British Medical Journal found even low-level stress raises the risk of heart attacks and strokes by 20% and you don't want that, do you?发表在英国医学杂志上的一项研究发现，即使是低水平的压力也会使心脏病发作和中风的风险增加 20%，你不希望这样，是吗？

[01:47.45] After you've ticked all the boxes - genes, healthy living, keeping cool - you might have almost guaranteed a long life. 在你勾选了所有的选项之后——基因、健康的生活、保持凉爽——你几乎可以保证长寿。

[01:56.48] But for what? That's the final piece of the jigsaw. Having a purpose in life can also make you live longer. 但为了什么？这是拼图的最后一块。拥有人生目标也可以让你活得更久。

[02:04.75] Some people engage in charity work to keep active, others get involved in initiatives in their community.有些人从事慈善工作以保持活跃，其他人则参与社区的倡议。

[02:13.53] It gives them a reason to wake up in the morning - even if the joints creak a little.这让他们有理由在早上醒来——即使关节有点吱吱作响。

[02:19.30] Professor Harper says that caring for others can make you feel valued.哈珀教授说，关心他人可以让你感到被重视。

[02:24.57] It must feel good to be appreciated – by people around you, by a nation. 被你周围的人、一个国家的人欣赏一定感觉很好。

[02:30.33] Happy 90th birthday, Your Majesty!陛下，90 岁生日快乐！