Life is undoubtedly filled with surprises. But if there’s one thing you can be sure of, it’s that you’re going to get older. After all, aging is inevitable—and by practicing certain habits, you can make the experience a long and joyous one, possibly living to 100. But how do you do this, exactly? Read on to learn how to extend your overall lifespan and longevity, according to top experts in the field.
They Take Daily Walks
If walking is part of your daily routine, you’ll be glad to know those steps can increase your lifespan. “Daily walks can significantly boost longevity by benefiting the body and brain,” explains Sajad Zalzala, MD, longevity expert and medical director at AgelessRx. For starters, walking improves insulin resistance, blood pressure, and blood cholesterol—this is key because such factors are linked to chronic conditions that shorten lifespan, including type 2 diabetes, cancer, and heart disease. Additionally, regular walking promotes neurogenesis, or the growth of new nerve cells. This “is essential for memory and cognitive function, [which lowers] the risk of neurodegenerative diseases like Alzheimer’s or dementia,” Dr. Zalzala says.
What’s more, physical movement in general protects telomeres (i.e., the protective caps at the end of our DNA strands) that are linked to aging and cell health. Over time, telomeres shorten with age and become inactive, a process that results in death. Regular exercise, like walking, can slow the shortening of these telomeres, ultimately slowing cellular aging and improving lifespan, Dr. Zalzala says.
How to Do It
Contrary to popular belief, you don’t need to walk 10,000 steps every day to enjoy the benefits of movement. As Dr. Zalzala points out, research1 has found that 500 daily steps can reduce your heart disease risk by 7%, while every 1,000 extra steps are tied to a 15% decrease in all-cause mortality.
Need proof? In Okinawa, Japan, walking is a part of daily life—and a major contributor to the longevity of locals, says longevity expert Christal Burnette, plant specialist at Okinawa Research Center for Longevity Science (ORCLS). (ICYDK, Okinawa is one of the world’s “Blue Zones,” a region where people have a longer life expectancy than average.) To reap the benefits of walking, aim for at least 30 minutes of comfortable, moderate walking, five to seven days a week, Burnette says.
They Prioritize Sleep
When you’ve got places to be and deadlines to meet, it can be easy to let sleep fall to the wayside. However, the habit can mess with your body’s ability to repair and rest, potentially reducing your lifespan. “Lack of sleep increases inflammation, weakens your immune system, and accelerates cellular aging,” explains longevity specialist Dr. Darshan Shah, MD, board-certified surgeon and the founder of Next Health. It also disrupts metabolic processes, which can lead to insulin resistance and metabolic disorders, says Diogo Barardo, PhD, director of research and development at NOVOS. These effects can increase the risk of chronic diseases—which again, can reduce your lifespan.
Getting enough sleep has the opposite effect. Not only does it give your body a chance to repair tissues and cells, but it also helps maintain telomere length, thereby slowing cellular aging, according to Zalzala. “Sleep also supports the removal of neurotoxic waste products, such as beta-amyloid, which are linked to neurodegenerative diseases like Alzheimer’s,” he adds.
How to Do It
Start with good sleep hygiene and simple lifestyle changes, “such as avoiding caffeine too late in the day [and] going to bed and waking at a consistent time,” recommends Zalzala. Chamomile tea, melatonin, and L-theanine can also promote better sleep. If you think you have more serious sleep issues, chat with your doctor to rule out any underlying conditions.
They Get Involved With Their Community
Talk to a group of centenarians and you’ll notice a common theme: They’re part of a community. This is no coincidence, as “getting involved with your community can extend your lifespan by reducing feelings of isolation and loneliness, which are risk factors for early mortality,” explains Shah. “Social connections can [also] lower stress levels, boost mental health, and create a sense of belonging, all of which contribute to longer, healthier lives."
How to Do It
If you’re socially anxious or live in a more rural area, it can be difficult to get involved. Start by attending “local events or casual meetups that don’t require long-term commitments, making it easier to engage without pressure,” says Dr. Zalzala. While you’re at it, look for groups that align with your hobbies and interests. Virtual groups, like online book clubs, can also “offer a way to build connections and support networks from the comfort of home,” he adds.
They Have a Sense of Purpose
Another secret to longevity? Figuring out your purpose in life. “While community involvement supports social health, finding a sense of purpose goes deeper,” explains Barardo. This can include career goals, personal missions, or passions that go beyond socialization, he adds. Of course, community involvement can contribute to your sense of purpose (and vice versa), but it’s worth distinguishing between the two.
This sense of purpose is so important for a meaningful life that it has its own term in Japanese: ikigai. “Ikigai gives people, like the Okinawans, a reason to get up in the morning, whether it’s through work, hobbies, caregiving, or personal passions,” Burnette says. “This sense of purpose keeps the mind active, boosts resilience, and fosters a positive outlook, all of which [are] linked to longevity.”
How to Do It
If the idea of finding your purpose feels intimidating, know that it doesn’t need to be set in stone. Your sense of purpose will naturally shift and change over time, especially as you get older. Start by exploring your interests, identifying your values and strengths, and—as mentioned—getting involved with your community. Pay attention to what fills your cup and try your best to direct your energy to this area of life.
They Eat Anti-Inflammatory Foods
When it comes to foods that extend your lifespan, you can’t go wrong with anti-inflammatory ingredients. Here’s why: “Chronic, low-grade inflammation is a key driver of many age-related diseases, including heart disease, diabetes, and certain cancers,” says Kristen Lorenz, RD, a registered dietitian and the founder of Kristen Lorenz Nutrition. It can also “damage brain cells, leading to cognitive decline and conditions like Alzheimer’s disease,” she adds.
Enter anti-inflammatory foods. “Anti-inflammatory foods are rich in antioxidants, omega-3 fatty acids, and polyphenols, which reduce inflammation by neutralizing free radicals,” Lorenz explains. This can protect against the aforementioned conditions, ultimately promoting a longer and healthier life. These foods also “promote DNA repair, helping slow down the aging process,” Dr. Zalzala adds.
How to Do It
In general, a balanced diet is naturally high in anti-inflammatory foods. More specifically, it’s high in whole grains, nuts, fruits, and vegetables and low in processed meats and sugary foods, according to longevity studies. To boost your intake of anti-inflammatory foods, start by eating home-cooked meals whenever possible. Focus on whole, fresh foods and add fruits, vegetables, and healthy fats. Need some inspo? Check out our favorite anti-inflammatory recipes.
They Avoid or Limit Alcohol Consumption
Although alcohol can help promote social connections, an important factor for longevity, it can negatively affect your overall lifespan. Alcohol “increases inflammation and oxidative stress, which damages cells and tissues throughout the body,” says Lorenz. Over time, this can lead to chronic conditions like liver disease, heart issues, and cancer, increasing the risk of early death. Alcohol also damages nerve cells in the brain, increasing the risk of dementia and poor cognitive function, further contributing to a shorter lifespan.
Beyond physical and mental health, booze can negatively affect your emotional wellness too. “Heavy alcohol use is linked with depression, anxiety, and disrupted sleep cycles,” Shah points out. This can make it harder to maintain emotional stability and mental clarity, which are both key for long-term well-being.
How to Do It
If you decide to drink alcohol, practice mindful drinking and cut back when possible. The recommended intake is no more than two drinks per day for men and one drink per day for women, according to the Centers for Disease Control and Prevention. “A drink is generally defined as 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of a distilled spirit,” Lorenz says. “Drinking within these limits minimizes the risk of alcohol-related diseases, though any consumption of alcohol still comes with risks."