Tips for Longevity: Science-Backed Habits to Live Longer and Healthier
There’s no magic pill for longevity. It’s about stacking small but impactful habits and doing them consistently. Below are the highest-impact tips to help you live a long, healthy life, each backed by scientific research. By following these simple yet powerful habits, you can boost your chances of living longer and feeling better.
1) Move Your Body—Daily
Aim for at least 150–300 minutes per week of moderate physical activity (or 75–150 minutes of vigorous activity), plus try to move more throughout your day. Even light activity like walking or stretching helps reduce the risk of all-cause mortality, according to research published in BMJ. So, get moving today! Start small, but be consistent to see long-term benefits. Read the study here.
2) Add Strength Training (2x/Week)
Strength training doesn’t have to be intense or time-consuming. Just 30-60 minutes a week of muscle-strengthening activities can lower your risk of all-cause mortality by up to 17%. Studies in the British Journal of Sports Medicine show that regular strength training can reduce your risk of heart disease, diabetes, and even some types of cancer. Learn more about this research.
3) Sit Less; Break Up Long Sitting
More sedentary time is linked to higher mortality, even if you exercise regularly. Research from BMJ suggests that standing, stretching, or walking for just one or two minutes every 30–60 minutes can significantly reduce health risks. So, make it a habit to take small breaks throughout the day. Check out the full study here.
4) Eat Mediterranean-Leaning, Plant-Forward
Eating a Mediterranean diet—rich in vegetables, fruits, whole grains, legumes, nuts, and olive oil—can help lower your risk of death and improve heart health. JAMA Network findings show that a plant-forward diet reduces cardiovascular disease risks. So, load up on plants and healthy fats to stay healthier longer. Discover more about the Mediterranean diet’s benefits.
5) Go Easy on Ultra-Processed Foods
Ultra-processed foods are linked to worse health outcomes, including higher mortality rates. Research in BMJ suggests that reducing the intake of ready-to-eat processed meats and other highly processed foods can significantly improve your health. Prioritize whole foods like vegetables, fruits, and whole grains. Learn about the effects of processed foods on health.
6) Sleep 7–9 Hours, Consistently
Both too little and too much sleep can increase your risk of mortality. Research published by The American Heart Association shows that a consistent 7–9 hours of sleep each night helps maintain overall health. Address sleep issues early, such as sleep apnea, to support better health outcomes. See the study on sleep and longevity here.
7) Don’t Smoke; If You Do, Quit ASAP
Smoking is the leading cause of preventable death worldwide, reducing life expectancy by up to 10 years. PubMed states that quitting smoking before 40 reduces your risk of death by approximately 90%. The earlier you quit, the better. Read more about quitting smoking benefits.
8) If You Drink, Less Is Better (and None Is Fine)
Recent studies, including one published in The Lancet, show that no amount of alcohol is truly safe for your overall health. Drinking less can improve your longevity and well-being. If you do drink, keep it moderate. Learn more about alcohol consumption risks.
9) Watch Your Waistline (Not Just Weight)
Research shows that waist circumference and waist-to-height ratio are better predictors of mortality than BMI. A smaller waistline is linked to better health outcomes. Aim for a healthy waistline through balanced nutrition, regular activity, and stress management. Check out the study on waistline and health.
10) Know—and Manage—Your “Numbers”
Monitoring your health metrics like blood pressure, cholesterol, and blood sugar is essential for longevity. Studies published in The New England Journal of Medicine show that controlling blood pressure and LDL cholesterol reduces the risk of major health events. Learn about managing these health metrics.
11) Keep Up with Age-Appropriate Screenings
Routine screenings can help detect diseases like cancer early, which can save lives. The USPSTF recommends regular colorectal cancer screenings starting at age 45. Talk to your healthcare provider about what screenings are right for you. Find out more about cancer screenings.
12) Stay Current on Vaccinations
Routine vaccinations like the flu and pneumonia shots can help protect you from severe illness and death. Follow national vaccination guidelines to stay protected and support longevity. Learn about the importance of vaccinations.
13) Invest in Relationships
Having strong social ties is linked to better survival rates. A landmark meta-analysis found that people with stronger relationships have a 50% higher chance of survival. Invest time in nurturing your social connections for better health. Read the study on social ties and health.
14) Cultivate Purpose
People with a sense of purpose tend to live longer, healthier lives. Research published in JAMA Network shows that older adults with a clear purpose have significantly lower mortality rates. Consider volunteering, mentoring, or pursuing meaningful projects. Learn more about the connection between purpose and longevity.
15) Train Balance to Prevent Falls
Falls are a leading cause of disability in older adults. Adding balance exercises to your routine can prevent falls and improve mobility. Simple balance drills like Tai Chi or single-leg stands can make a big difference. Check out the research on fall prevention.
16) Care for Your Mouth
Good oral hygiene is more important than you might think. Studies show that periodontal disease is linked to higher mortality rates, especially in people with heart disease and diabetes. Brush twice daily, floss, and see your dentist regularly to keep your mouth—and your body—healthy. Find out more about oral health and longevity.
17) Manage Stress Skillfully
Chronic stress can have long-term effects on your health. Research suggests that mindfulness-based practices can help reduce stress, lower blood pressure, and improve mental health. Practice mindfulness, meditation, or yoga to support your well-being. Read more on stress management.
18) Make It Easier Than “Willpower”
Set yourself up for success by creating an environment that supports healthy habits. Place healthy snacks at eye level, keep your walking shoes by the door, and schedule your workouts and social time. This reduces reliance on willpower and makes healthy living the easy choice. Read more on environment and habit formation.
FAQ-Style Nuggets
How much exercise is enough for longevity?
Aim for 150-300 minutes of moderate exercise per week plus strength training twice a week. Breaking up sedentary time is also important. Read the studies on exercise.
Which diet is best for longevity?
A Mediterranean-style diet with lots of plants and healthy fats is your best bet. Minimize ultra-processed foods and get enough protein and fiber. Check out the research on diet and longevity.
Is a nightly glass of wine healthy?
Recent research shows that there’s no safe level of alcohol for overall health. If you drink, do so in moderation, and focus on other healthy habits. Learn more about alcohol and health.
A Simple Longevity-Friendly Day:
- Morning: Start your day with a brisk 20–30-minute walk and 5 minutes of balance exercises.
- Meals: Focus on plant-based foods, olive oil, lean proteins, whole grains, and berries/nuts.
- Work blocks: Take breaks to stand or stretch every hour.
- Evening: Set an alarm for a wind-down routine and aim for 7–9 hours of sleep.
- Weekly: Strength train 2–3 times, socialize with friends, and check in on any scheduled screenings.
Final Word
Longevity isn’t about a single lifestyle change but a combination of healthy habits. Stick to the basics—don’t smoke, move regularly, eat whole foods, manage stress, and maintain strong relationships. Use these habits to set a foundation for a long and healthy life. Always consult with your healthcare provider to personalize these tips to your needs.