Peter Attia and Bryan Johnson have had a big role to plan in increasing the visibility and popularity of longevity. Longevity is about living a long, happy life. It’s not just about how many years you live, but also about feeling good and staying active as you age.
While some of it comes down to your genes, things like staying active, eating well, and taking care of yourself can make a big difference. In other words, longevity is all about enjoying things for as long as possible! In this article, we’re going to share some top tips for improving your longevity and getting the most out of life.
6 habits to help build longevity
Exercise
Exercise and longevity go hand in hand. Staying active is one of the most powerful things you can do to build a longer, healthier life. Regular physical activity helps keep your heart strong, your body working well, and your mind sharp. It can lower your risk of chronic conditions like heart disease, diabetes, and some cancers. But exercise isn’t just about avoiding illness. It’s also about boosting your mood, improving your sleep quality, reducing your stress levels, and staying independent as you age.
So how much exercise should you ideally be doing? Research has shown that engaging in moderate-intensity physical activity, such as brisk walking for just 75 minutes per week, was associated with a 19% reduced risk of mortality. The key is consistency. Find activities you enjoy and do them regularly. Whether it’s yoga, swimming, or a casual stroll, every bit counts. So move your body, have fun with it, and give yourself the best shot at a long, vibrant life!
Nutrition
Did you know that what you eat can also impact how well – and how long – you live? Good nutrition helps energise your body and support your immune system. It also helps protect against chronic diseases like heart disease, diabetes, and certain cancers. That’s why eating a balanced diet is so important – it can boost both your current and future health.
So what kinds of foods should you ideally be eating? Research has shown that diets rich in fruits, vegetables, whole grains, nuts, legumes, and healthy fats (like those found in olive oil and avocados) are linked to longer life spans. These foods are packed with essential nutrients and help your body perform at its best. On the flip side, diets high in processed foods, added sugars, and unhealthy fats are often associated with a higher risk of illness. So aim for around two servings of fruit and three servings of vegetables daily.
Hydration
Drinking more water is one of the easiest ways to improve your health and maybe even add years to your life. Water is important for almost every bodily function – from keeping your joints working smoothly to helping your heart pump efficiently. Good hydration supports digestion, brain function, energy levels, and even mood. When you’re regularly hydrated, your body just works better – and that can lead to real long-term health benefits. So aim for around six to eight glasses of water a day, more if you’re active or in a hot climate!
Sleep quality
Good quality sleep is essential for a long, healthy life. While it might be tempting to stay up late, your body and brain rely on those restful hours to repair, recharge, and stay in balance. So how does good sleep help with longevity? Studies have shown that people who get at least seven hours of sleep on a regular basis tend to live longer. They are also less likely to develop serious conditions like heart disease, diabetes, and dementia. And how can you improve sleep quality? Simple habits like sticking to a regular sleep schedule, limiting screen time before bed, and having a good bedtime routine can make a big difference. So go ahead – get some extra sleep! It’s a nightly gift that helps you live better and longer.
Social connection
Did you know that having strong social connections can help improve longevity? Research has shown that social disconnection can increase the risk of getting certain medical conditions, such as anxiety, depression, and dementia. It has also shown that loneliness and social disconnection can also increase the risk of early death by 26% and 29%, respectively.
Building and maintaining social connections can often be difficult – especially when you’re dealing with heavy workloads, family commitments, or financial challenges. If you’d like to work on developing new meaningful relationships, there are things you can do to expand your social network. You can try joining clubs, volunteering for charities, or taking a new class. You can also try engaging in group activities like walking groups, book clubs, or hobby meetups. If you’d like to work on building stronger relationships with your friends and family, there are also small things you can do to strengthen your existing social ties. Small, consistent efforts can make a big impact. You can try scheduling regular check-ins and making time for shared activities. This can help make new memories and deeper connections.
Stress management
Managing stress effectively is important for living a longer, healthier life. Chronic stress can take its toll on the body, contributing to things like high blood pressure, heart disease, digestive problems, and sleep disturbances. Over time, stress can also increase the risk of mental health conditions like anxiety and depression.
So how can you reduce stress to improve longevity? Developing healthy coping strategies – such as practicing mindfulness, deep breathing, journaling, or spending time in nature – can help lower stress levels and support overall well-being. Building a healthy lifestyle – one that includes regular physical activity, adequate relaxation, and time for hobbies – can also help reduce the effects that stress has on the body. By making stress management a daily priority, you can protect both your mental and physical health – and potentially extend your life.
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Final thoughts
Living a longer, healthier life isn’t about making drastic changes overnight – it’s about building small, sustainable habits that support your well-being over time. From moving your body regularly and nourishing it with healthy foods, to managing stress and spending time with your friends, each habit adds up to create a stronger foundation for longevity.
The good news is that it’s never too late to start. Whether you’re adding an evening walk to your routine, reaching out to a loved one, or simply taking a few deep breaths in a stressful moment, these choices matter. And if you’re looking to take bolder steps, you can also try reaching out to a longevity clinic in London, UK. By being intentional with how you care for your body and mind each day, you’re giving yourself the best chance to not just live longer – but to live better, with more energy, purpose, and happiness.
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