Longevity experts outline daily habits for healthy aging

Health researchers and longevity experts identify a set of everyday habits that can extend lifespan and improve quality of life. Regular physical activity, including at least 150 minutes of moderate exercise per week and strength training two to three times weekly, is shown to lower mortality risk by up to 40 %. A Mediterranean‑style diet rich in whole grains, nuts, fruits, and healthy fats is linked to an average lifespan of around 90 years, while reducing consumption of sugary drinks and processed meats can add up to ten years. Consistent, restorative sleep—about seven to eight hours per night—has been associated with a five‑year increase in life expectancy for men and three years for women, and poor sleep contributes to roughly 8 % of deaths. Together, these habits support a diverse gut microbiota, reduce chronic inflammation, and promote overall vitality in older adults.