Harvard report highlights exercise, Mediterranean diet and modest calorie restriction for longer life

Harvard Health Publishing released the 2026 "Pathways to Longevity" report, concluding that three lifestyle factors have the strongest evidence for extending healthy years: regular physical activity, a Mediterranean‑style diet and moderate calorie restriction. The report advises 150‑300 minutes of moderate exercise per week plus strength training twice weekly, and a diet centered on olive oil, fish, legumes and vegetables while limiting ultra‑processed foods and excess calories.

A Spanish health guide published on 11 July 2026 offers a practical weekly routine that mirrors these recommendations, featuring balanced meals, daily walking or cycling, strength sessions, yoga, consistent sleep times and stress‑management techniques such as meditation and deep breathing.