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1. FIVE LIFESTYLE HABITS THAT CAN HELP YOU LIVE TO 100

5 LIFESTYLE HABITS THAT CAN HELP YOU LIVE TO 100

1. Eat a Healthy Diet

Diet plays a critical role in how long you live, says longevity researcher Valter Longo, who has spent two decades studying the subject. Numerous experts who study long-living populations emphasize that food choices are vital for extending lifespan. The most commonly recommended eating style resembles the Mediterranean diet. According to Longo and fellow longevity researcher Dan Buettner, the ideal longevity diet should be mostly plant-based and include:

• Legumes (especially beans)


• Nuts


• Whole grains like oats


• Leafy green vegetables


• Little to no red meat

Longo advises a daily 12-hour fasting window, such as eating only between 7 a.m. and 7 p.m. Buettner follows a similar eating pattern, sticking to a 10- to 12-hour window.

2. Move Your Body Often

Some longevity experts suggest consistent exercise, while others recommend staying physically active in low-intensity ways throughout the day. Even minimal daily activity—like strength training twice a week and 10 minutes of aerobic exercise three times a week—can significantly increase the odds of reaching your 90s, according to the New England Centenarian Study. In blue zones, activity is typically built into daily routines: walking to destinations, gardening, or doing manual work—all forms of gentle, regular movement that support longevity.

3. Believe in Something

Dan Buettner has interviewed over 260 centenarians, and nearly all of them were part of a faith-based community. He notes that people who participate in religious services tend to live four to fourteen years longer than those who don’t.

Having a belief system—whether religious or philosophical—often brings more happiness and meaning to life. Arthur C. Brooks, a happiness expert from Harvard, explains that spirituality or belief in a higher purpose fosters joy and deeper life satisfaction.

4. Maintain Positive Relationships

Strong, healthy relationships are the most powerful predictor of a longer, more fulfilling life, according to an 86-year-long Harvard study. However, maintaining and strengthening those relationships—what researchers call "social fitness"—is just as important. Even small gestures like asking thoughtful questions or showing genuine interest can deepen meaningful bonds. Blue zone centenarians often invest heavily in their relationships, prioritizing close partnerships and surrounding themselves with supportive, like-minded friends who encourage healthy choices.

5. Prioritize Your Purpose and Lifelong Learning

In Okinawa, Japan—a well-known blue zone—the concept of ikigai, or having a reason to wake up every day, is a deeply held value. Having a clear sense of purpose can add up to eight extra years to your life, according to Buettner.

The Harvard Study of Adult Development also highlights the importance of lifelong learning and personal growth. A growth mindset, fueled by continuous education and curiosity, is one of the key factors that contributes to aging with joy rather than illness. Dr. George Vaillant, a past director of the study, emphasized that living a happy, healthy life into old age is something people can actively influence through their mindset and choices.

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References

Brooks, A. C. (2023). From Strength to Strength: Finding Success, Happiness and Deep Purpose in the Second Half of Life. United Kingdom: Green Tree Publications.

Buettner, D. (2019). The Blue Zones Kitchen: 100 Recipes to Live to 100. United States: National Geographic Society.

Longo, V. (2018). The Longevity Diet: Discover the New Science to Slow Ageing, Fight Disease and Manage Your Weight. United Kingdom: Penguin Random House.

Vaillant, G. E. (2012). Triumphs of Experience. Germany: Harvard University Press.