13 Habits to Help You Live Longer
Article featured on Healthline
Many people think that life expectancy is largely determined by genetics. However, genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are key.
Eat plenty of healthy plant foods
Eating a primarily plant-based diet is one practice that people living in Blue Zones tend to share. Blue Zones are parts of the world in which people generally live longer, healthier lives than those elsewhere in the world.
Research links a plant-based diet to a lower risk of health conditions such as:
- heart disease
- type 2 diabetes
- obesity
- metabolic dysfunction-associated steatotic liver disease
When eating a plant-based diet, it’s a good idea to consume a variety of foods, including:
- fruits
- vegetables
- nuts
- seeds
- whole grains
- beans
Stay physically active
It should come as no surprise that staying physically active can keep you healthy and add years to your life. In fact, a lifestyle that naturally incorporates movement is another common practice in Blue Zone populations.
Regular exercise can help you achieve benefits, such as:
- preventing weight gain
- improving your mood
- reducing your risk of developing chronic conditions
- improving your sleep quality and energy levels
Most adult should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise every week. On top of this, people should practice muscle-strengthening exercises on at least two days per week.
Smoking is strongly linked to disease and early death. Quitting smoking, if you do smoke, can help reduce your chance of developing a life threatening disease.
Keep in mind that it’s never too late to quit. The benefits of quitting smoking occur from minutes or hours to years after your last cigarette.
Prioritize what makes you happy
Feeling happy can help increase your longevity. This could involve finding something that gives you a sense of purpose or just slowing down to romanticize the small things in your life.
A 2023 study found a significant association between happiness and living longer. However, the study authors note that this depends on many factors, including subjective well-being and taking care of your mental health.
Setting aside time to do things that bring you joy and practicing gratitude may help increase your levels of optimism and happiness.
Avoid chronic stress and anxiety
Chronic stress is stress that occurs over a long period. Chronic stress may increase your risk of health conditions, including anxiety disorders, heart disease, and depression.
If you regularly experience stress or anxiety and find that it is interfering with your day-to-day life, consider speaking with a healthcare professional. They can work with you to create a treatment plan that helps reduce stressors and provides relief.
Tips to manage stress
Adopting a daily form of stress relief is another common practice among Blue Zone residents. Tips to reduce stress can include:
- getting regular exercise
- journaling about your experiences or feelings
- speaking with a trusted friend
- mindfulness or meditation
- spending time outside
Researchers report that maintaining healthy social networks can help improve longevity and lead to better health.
A strong social circle may also help you react less negatively to stress, perhaps further explaining the positive effect on life span.
Providing support to others can also be beneficial. In addition to accepting care from your friends and family, make sure to return the favor, too.
Develop a good sleeping pattern
Sleep is crucial for regulating cell function and helping your body heal.
A 2024 research article reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day.
Sleep duration also seems to be a factor, with both too little and too much being harmful.
Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity. These are all linked to a shortened life span.
On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan.
Most adults should aim to get around 7 to 9 hours of sleep each night.
Longevity tips you can implement today
Various factors, including cultural, environmental, and individual factors, influence what changes you can make to age well. It’s a great idea to consider your personal situation and lifestyle to create a healthy aging roadmap with realistic, sustainable goals.
Below are some examples of habits that promote longevity which you may be able to incorporate into your daily life:
- Aim to eat five portions of plant foods every day.
- Set a sleep routine with a regular bedtime and waking time.
- Set aside 30 minutes to spend on a hobby that brings you joy.
- Call or visit a friend you haven’t seen in a while.
- Find an exercise you love, and set aside regular time for it. You could even combine exercise with socializing by joining a dance class or running group.
- Practice gratitude and mindfulness throughout your day.
Frequently asked questions
What habits do people who live the longest have in common?
People living in Blue Zones tend to have longer lives than others. Habits that are common among these people include:
- developing supportive social and family networks
- daily stress relief practices
- eating a primarily plant-based diet
- monitoring calorie intake
- avoiding or limiting alcohol
- embracing a sense of purpose
- incorporating movement into their daily lives
Does exercise increase life expectancy?
A 2025 study found a significant association between physical activity levels and life span. The researchers suggest that if all adults were as active as the top 25% of the population, Americans ages 40 and older could live an average of 5.3 years longer.
What foods do people in Blue Zones eat?
Although specific dietary factors vary, people in Blue Zones tend to eat primarily plant-based diets. They may also monitor their calorie intake, which can include intermittent fasting, and limit their alcohol intake.
How much does sleep affect longevity?
A 2025 article associates getting less than seven hours of sleep with a shorter life expectancy and getting adequate sleep with a longer life span.
However, it’s worth noting that some research suggests getting too much sleep may also have negative health effects. Most adults should aim to get between 7 and 9 hours of sleep every day.
What is the single most important factor for a long life?
There is no single practice that will improve longevity the most. Instead, incorporating multiple healthy habits will have the best effect on your life span.
A 2026 review suggests that sleep quality and physical activity levels may be the two most important factors for healthy aging, further supported by diet and mental well-being.
The bottom line
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age.
These include eating a plant-based diet, quitting smoking, reducing stress, exercising, and getting enough sleep.
Taken together, these habits can boost your health and put you on the path to a long life.
