Living to 100 used to sound like science fiction. Now? It’s becoming a trend.
According to the U.S. Census Bureau, the number of Americans age 100 and older grew by 50% between 2010 and 2020, topping 80,000 centenarians nationwide. Meanwhile, U.S. life expectancy reached an all‑time high of 79 years in 2024, rebounding strongly after the pandemic.
In other words: we’re living longer and we want to enjoy the ride.
The good news? The habits of long‑lived people aren’t extreme or joyless. In fact, they’re pretty delightful. Let’s dig in.
1. Drink (a Little) and Slow Down at Meals
In the world’s longevity hot spots—aka the Blue Zones—meals are social events, not speed contests. Research popularized by National Geographic fellow Dan Buettner shows that many long‑living communities enjoy moderate alcohol, long meals and plenty of conversation.
Add to that: studies from Stanford University suggest compounds in coffee and tea may help reduce age‑related inflammation, which plays a role in longevity
So yes, linger over dinner. Life’s too short to rush the pasta.
2. Enjoy Bread (and Dessert Too)
People who live the longest eat lots of plants, but they don’t ban bread, meat or dessert. The secret sauce? Smaller portions and special occasions.
In Okinawa, meat is more of a garnish than the main event. In Loma Linda, California (home to many long‑living Seventh‑day Adventists) whole grains are a daily staple, even though many residents avoid meat.
Bottom line: Eat mostly plants, enjoy treats mindfully, and don’t turn every meal into a nutritional negotiation.
3. Move Naturally and Joyfully
Here’s a longevity win you may love: centenarians rarely hit the gym.
Instead, they walk, garden, swim and move throughout the day. According to the National Institutes of Health, older adults who stay active through everyday leisure activities—especially walking—have a lower risk of death than those who are sedentary.
Think less “personal trainer,” more “park stroll.”
4. Retire From Stress, Not From Purpose
Retirement doesn’t have to mean hitting pause on purpose.
Research analyzing data from the long‑running Health and Retirement Study found that people who worked just one year longer had a lower risk of mortality, likely because staying engaged supports both mental and physical health.
Whether it’s part‑time work, consulting, volunteering, caregiving or mentoring, having a reason to show up matters.
5. Grow Food, Not Just Your Inbox
In an increasingly digital world, the mental (and physical) health benefits of spending time outside cannot be undersold. Not to mention, many long‑lived people grow at least some of what they eat. Gardening combines movement, stress reduction, and access to fresh produce, all of which support long‑term health. Instead of scrolling through your inbox, enjoy combing through some fresh dirt or picking a ripe cherry tomato off the vine. Nothing better.
No yard? No problem. Herbs on a windowsill still count (and basil is very forgiving).
6. Feed Your Brain: Stay Mentally Stimulated
Want a brain boost that may also add years to your life? Crack a book or a puzzle.
A Yale study following adults over 50 found that people who read books lived up to two years longer than non‑readers, even after accounting for education and health status. Reading strengthens memory, focus, and cognitive reserve: otherwise known as the essential ingredients for healthy aging.
Not a book lover? No worries. Brain teasers, crosswords, learning a language, playing music or strategy games all help keep your mind sharp. Think of it as cardio for your cortex.
7. Friends Are the Ultimate Life Hack
If there’s one habit that shows up in nearly every longevity study, it’s this: strong relationships.
The Harvard Study of Adult Development—one of the longest studies of adult life—found that close social connections are one of the strongest predictors of long‑term health and happiness. Even online connections can help, as long as they support real‑world relationships.
Call a friend. Join a club. Say yes to game night. Longevity loves company.
The Takeaway: Age Gracefully, Not Boring‑ly
You don’t need a radical overhaul to live longer. Just a few small habits that add up.
- Walk more
- Eat mindfully
- Stay curious
- Keep your people close
- And don’t forget to enjoy the ride
After all, if you’re adding years to your life, you might as well add some life to your years.
Your future self is cheering you on, probably while sipping coffee and doing a crossword.
View Comments (83)
This was great reading, and falls in line with what my wife and I believe. I will be 78 in February(my wife is 78) and we started changing our diet at 50. We both joined Team in Training (a charity for Leukemia) that trains you on a monthly basis to run a full 26.4 mile full marathon. We did complete this, but both agreed never again. We do drink wine each evening, and have transition from beef to a healthy diet. We do walk 3 to 5 times a week, and hopefully will get back to vacations and walking in new and exciting outdoor places.
This is great to hear, Barry! We're glad you liked our article and that you've made changes to be healthier. Thank you for commenting!
I am 51, about to turn 52 on Thursday, July 28th. I have had a really rough life (health wise). I have had 3 cancers (Hodgkins Lymphoma, Colon Cancer, Rectal Cancer). The first cancer, I found myself. There was a knot that formed in my neck that I knew wasn't there before. The second cancer almost took my life! The third...I went in for my annual colonoscopy...and there the cancer was AGAIN! Only this time it was lower down in my colon, making it Rectal Cancer. I'm not going to go into all the chemo drugs (IV and pills), radiation, and surgeries I've gone through. There is no family history of any of these cancers. I was told that I have inherited some type of gene that causes me to have multiple cancers. I have been treated as though I have Lynch Syndrome (whatever that is). Long story short, I don't know if there is anything I can do to live longer because I was born with a predisposition.
I retired 2 years ago, from a very stressful job, but I am lonely, I do go to church, to the gym, but i have been alone for 21 years, The "dating" sites are awful, and men in bars are not for me. I rent a room, so I can't have a dog, orentertain friends. I'm 67. My older son isn't speaking to me, There's no grandchildren. The isolation is what is hard to live with.
I’ll be 80 on Oct, this year, I get up about 5am, and walk 8 miles almost every day.
I am in my 98th year and in good health (based on my latest annual physical) as I write this and would like to share my recipe for a long life for whatever value it may have for your readers:
a. Be born to a family with good genes (my father lived to 92. If not part of your gene pool, concentrate on eating veggies and fruit)
b. Do not smoke or ingest caffeine in any form!
c. Exercise regularly. (I do 180 minutes of cardiovascular exercises a week)
d. Eat a balanced diet, low in red meat.
e. Maintain a positive attitude toward life (I read mostly inspirational literature)
I find the article to be helpful. I will certainly share this knowledge w Friends and Family. Thank You
Thank you for sharing your experience, Robert!
Great article with interesting and sensible suggestions! Thank you.
thank you I appreciate the information,
Interesting and informative advice. I turned 90 last week and have met most of the "habits" over my many years. I retired at age 80 from a fulfilling professional career in academia. I am committed to 30+ minute walking every day, am a vegetarian and have coffee for breakfast along with nice desserts. However, I don't grow food, I just eat it. I can't provide more information right now, since I'm about to take my daily walk. OK, I'll walk fast!
I am 77 and in great shape. I am very active maintaining my home, and running a food pantry with my spouse. I talk my Boston Terrier pup for long walks daily. I take Balance of Nature fruit and Vegetable vitamins to supplement my diet. Also take magnesium, and drink coffee once daily.
Excellent advice!