Living longer is something many of us hope for, but what’s the point of reaching old age if it comes with poor health? Around the world, people are living longer thanks to medical advances and lower birth rates, but many of those extra years are spent battling disease or disability. That’s why experts say we should focus on healthspan the years we live in good health rather than lifespan alone.
And the choices we make today can directly shape how healthy we are in the decades to come. While starting young is ideal, research shows it’s never too late to make changes.
The 5 Habits That Can Add Over a Decade to Your Life
Researchers at Harvard studied data from two massive health studies tracking men and women for up to 34 years. They identified five lifestyle factors linked to a longer life:
- Healthy diet
- Regular exercise (at least 30 minutes a day of moderate to vigorous activity)
- Maintaining a healthy weight (BMI between 18.5–24.9)
- Not smoking
- Moderate alcohol intake (up to one drink per day for women, two for men)
People who followed all five habits lived up to 14 years longer than those who followed none. A follow-up study found they didn’t just live longer they lived healthier. At age 50, women with four or five of these habits gained about 10 extra disease-free years, while men gained about seven. Heavy smokers and people with obesity had the lowest odds of healthy aging.
Breaking Down the Big Five
- Healthy diet: Eating patterns like the Mediterranean, DASH, and MIND diets can lower the risk of dementia, heart disease, and high blood pressure. Some studies also suggest daily multivitamins may help with memory and cognitive function.
- Exercise: Physical activity reduces risks of heart disease, diabetes, osteoporosis, and even some cancers. U.S. guidelines recommend at least 150 minutes of moderate activity a week plus two days of strength training. Older adults may also benefit from balance exercises like tai chi or yoga.
- Weight management: Healthy weight looks different for everyone, but monitoring belly fat and weight gain since young adulthood can give a better picture than the scale alone.
- No smoking: Smoking damages nearly every organ and raises risks of cancer, heart disease, and early death. Quitting drastically improves long-term health.
- Moderate alcohol: Light drinking may lower risks of heart attack and type 2 diabetes, but heavy drinking raises risks of cancer, liver disease, and addiction. Doctors recommend weighing risks carefully.
Other Keys to Healthy Aging
Scientists are also studying other habits that could extend healthspan:
- Finding purpose: Having a sense of meaning is linked to better sleep, more activity, and lower inflammation. Purposeful people often stay engaged in their families and communities, which boosts wellbeing.
- Staying social: Loneliness raises the risk of early death. A U.S. study found that older adults who felt persistently lonely were 57% more likely to die early. Maintaining friendships and community ties is as important as diet and exercise.
- Challenging the brain: Learning new skills, picking up a language, or taking on mentally demanding work may protect against dementia.
- Better sleep: Poor sleep has been linked to Alzheimer’s and other cognitive issues, though research is still ongoing.
- Intermittent fasting: Studies in animals show fasting can reduce inflammation, improve metabolism, and extend lifespan. Early human studies suggest benefits for blood pressure, cholesterol, and weight, but more research is needed.
The Role of Our Senses
Taste, smell, and even food texture affect what and how much we eat. As people age, these senses often decline, which can lead to overeating salt and sugar, poor nutrition, or loss of appetite. Experts suggest boosting flavor with herbs, spices, and umami-rich foods like mushrooms and tomatoes. Eating together and cooking meals also provide social and mental benefits.
What We Can Learn From Japan
Japan has one of the world’s highest life expectancies, with women and men living five to six years longer than Americans. Elders are highly respected, obesity rates are far lower, and diets traditionally include smaller portions, more fermented foods, less red meat, and fewer sweets. This mix of lifestyle and culture helps keep older Japanese adults healthier for longer.
The Bottom Line
Science is still uncovering new factors that influence healthy aging, but the message is already clear: lifestyle matters. Diet, exercise, weight management, avoiding smoking, and moderate drinking can add years of life and life to those years. Staying socially connected, finding purpose, and keeping the brain and body active may be just as important.
The challenge isn’t just individual it’s also about creating communities and policies that make healthy choices easier for everyone.
