To live a long life is one thing. To live a long life in good health is another. Longevity is more than just surviving into old age, it is about preserving strength, independence, clarity, and purpose as the years progress. Achieving longevity means extending not only lifespan but healthspan, the number of years lived in good physical, mental, and social condition.

A century ago, the idea of reaching your 80s or 90s was rare. In 1925, the average life expectancy in the United States was just under 60 years. Today, Americans live significantly longer, with the average life expectancy reaching 76.4 years as of the latest CDC data. With advancements in medical care, public health, and lifestyle awareness, many individuals are living beyond 85, and centenarians, the population aged 100 and older, are one of the fastest-growing age groups in the U.S.

This naturally raises the question: is it truly possible to increase your own longevity? The answer is yes. While genetics play a role, science shows that your daily habits carry more influence than previously believed. Diet, activity, mindset, sleep, and social engagement all shape your long-term health outcomes.

In this article, you’ll find a practical guide to increasing longevity through 18 evidence-based strategies, each grounded in physical, mental, or social well-being. For each strategy, you’ll learn how it contributes to a longer life and, where possible, how much you need to do to gain the longevity benefit. Here are 18 science-supported ways to increase longevity:

• Exercise regularly: Improves cardiovascular health and reduces mortality risk by up to 42 percent. Aim for 450 to 750 minutes of moderate activity per week.
• Eat nutritiously: Reduces chronic disease risk and can add 10+ years to your lifespan. Focus on legumes, whole grains, fruits, and vegetables.
• Maintain your weight: Lowers risk of diabetes, cancer, and cardiovascular disease. Target a BMI of 18.5 to 24.9.
• Stay hydrated: Supports organ function and slows biological aging. Drink 2.7 to 3.7 liters of water daily.
• Sleep deeply: Enhances cognitive and physical recovery. Adults should get 7 to 9 hours of restful sleep per night.
• Moderate alcohol consumption: May reduce cardiovascular risk if limited to one drink per day, but excessive drinking shortens lifespan.
• Avoid opioid use: Reduces risk of overdose and heart disease. Prioritize non-opioid pain management strategies.
• Manage stress and anxiety: This lowers inflammation and oxidative stress. Practice mindfulness, journaling, and breathwork.
• Be conscientious: Linked to healthier behaviors and increased longevity. Develop structure, self-discipline, and goal setting.
• Stay positive: Optimism reduces disease risk and supports immune function. Use gratitude and cognitive reframing daily.
• Cultivate happiness: Enhances resilience and emotional balance. Engage in meditation, creative hobbies, or service.
• Build social relationships: Strong networks reduce mortality risk. Maintain close ties and participate in community activities.
• Practice intermittent fasting: This promotes cellular repair and improves insulin sensitivity. Use time-restricted feeding (8:16 method) or the 5:2 schedule.
• Get married: Stable, happy marriages are linked to longer life. Emotional and social support are key contributors.
• Get spiritual: Spiritual engagement improves emotional regulation and health outcomes. Join a faith or mindfulness-based community.
• Practice forgiveness: This lowers stress markers and improves heart health. Use journaling, therapy, or reflection to release resentment.
• Quit smoking: It adds up to 10 years to life expectancy. Benefits begin within minutes of cessation.
• Engage in hobbies: This boosts mental well-being and reduces mortality. Choose activities that bring joy and involve moderate physical activity.

Each of these strategies offers an opportunity not just to live longer but to live better. Longevity is not a distant goal, it is something you can shape daily with the decisions you make.

Key Takeaways

• Regular physical activity, a nutrient-rich diet, and proper hydration are fundamental to increasing longevity.
• Strong social relationships and a positive mindset significantly contribute to an extended lifespan and better health outcomes.
• Avoiding harmful habits like smoking and excessive alcohol consumption while managing stress can greatly enhance life expectancy.

1. Exercise regularly

Regular physical activity plays a critical role in increasing longevity by improving cardiovascular function, supporting metabolic health, reducing systemic inflammation, and slowing biological aging. Physical movement stimulates the release of protective proteins, enhances mitochondrial function, and strengthens musculoskeletal and immune systems—mechanisms that collectively lower the risk of chronic diseases and early death.

According to an article titled “Run for Your Life: Tweaking the Weekly Physical Activity Volume for Longevity” by Burtscher and Burtscher, published in the British Journal of Sports Medicine, the most substantial reductions in mortality occur when a person transitions from physical inactivity to consistent movement. Individuals who perform 450 to 750 minutes of moderate-intensity aerobic activity per week gain the most significant survival benefits, well beyond the standard public health recommendations of 150–300 minutes.

This challenges the popular myth that only intense or prolonged workouts matter. In reality, even modest but consistent activity—such as brisk walking, cycling, or household chores - can substantially reduce the risk of premature death. Another misconception is that too much exercise may harm health; however, the research shows no adverse effects even at high weekly volumes of physical activity.

People can integrate longevity-promoting movement in several practical ways. A busy office worker might break up sedentary hours with 10-minute walking intervals. Older adults can benefit from low-impact activities like tai chi or water aerobics. For those with more active lifestyles, sports like tennis or running offer cardiovascular and social benefits. The type of activity—whether moderate or vigorous—is less important than maintaining consistency over time.

In essence, regular movement, regardless of age or fitness level, is one of the most accessible and effective strategies for living a longer, healthier life.

2. Eat nutritiously

A nutrient-rich diet directly contributes to increased longevity by lowering the risk of chronic diseases such as heart disease, diabetes, and cancer. Whole foods rich in fiber, antioxidants, and healthy fats reduce inflammation and oxidative stress—key drivers of aging and degenerative conditions. Plant-based diets, in particular, support metabolic health and promote a longer health span.

According to an article titled “Estimating the Impact of Food Choices on Life Expectancy: A Modeling Study” by Fadnes and Økland, published in PLOS Medicine, shifting from a typical Western diet to an optimized diet high in legumes, whole grains, fruits, and vegetables could extend life expectancy by more than a decade if adopted early in life. Even making dietary changes later in life, such as in the 60s, can still provide substantial gains, adding an estimated 8 years of life for women and 9 years for men.

This evidence challenges the myth that dietary changes only make a difference when made at a young age. In reality, people at any stage of adulthood can experience measurable benefits from improving their diet.

Practical applications vary by lifestyle. A young professional might replace processed snacks with fruit and nuts during the workday. A retiree could introduce more lentils, beans, and olive oil into meals while reducing red meat and sugar intake. A busy parent might batch-prepare whole-grain dishes or add a vegetable to every plate. Consistency, not perfection, drives results.

Types of longevity foods shown to support longevity include legumes (like lentils and beans), whole grains (such as oats and barley), nuts, fruits, vegetables, and small amounts of fish. Reducing red and processed meats, sugar-sweetened beverages, and refined grains plays an equally important role.

Eating nutritiously doesn’t require an extreme overhaul, it starts with gradual, consistent improvements that accumulate into lifelong benefits.

3. Maintain your weight

Maintaining a healthy weight is strongly associated with increased longevity. Excess body weight contributes to chronic inflammation, insulin resistance, and lipid imbalance, biological factors that elevate the risk of diabetes, cardiovascular disease, and certain cancers. Keeping your body mass index (BMI) within the range of 18.5–24.9 is widely recognized as optimal for health and longevity.

According to an article titled “The Association Between Weight Loss and Increased Longevity” by Williamson and Pamuk, published in the American Journal of Epidemiology, intentional weight loss among overweight individuals is linked to a significant reduction in mortality risk. The study emphasizes that weight reduction in midlife can lead to long-term survival benefits, particularly when it is sustained through healthy behaviors like improved diet and physical activity.

This evidence corrects a common misconception that later-life weight loss is ineffective or even harmful. In reality, purposeful and controlled weight loss, especially in those with a high BMI, can extend life expectancy and reduce disease burden.

Multiple scenarios illustrate how weight management can be approached. A middle-aged adult with a sedentary job might reduce portion sizes, limit added sugars, and integrate daily walks. Someone with abdominal obesity may focus on improving sleep and reducing stress to support hormonal balance and appetite regulation. Older adults with limited mobility can pursue gentle, calorie-aware diets and low-impact movement like water exercises or chair yoga.

Sustained, modest weight loss, 5% to 10% of initial body weight, has been shown to deliver significant metabolic improvements. Combining that with maintenance strategies over time contributes to successful aging and longer, healthier life outcomes.

4. Stay hydrated

Proper hydration plays a critical role in supporting longevity by regulating body temperature, maintaining organ function, and reducing the risk of chronic diseases. Water supports cellular function and helps flush waste, contributing to slower biological aging and improved metabolic efficiency.

According to an article titled “Effect of Increased Daily Water Intake and Hydration on Health and Longevity” by Nakamura and Watanabe, increased daily water intake is associated with reduced health risks and a lower likelihood of early mortality. The study highlights that better hydration correlates with improved physiological function, particularly in cardiovascular and renal systems, which are essential to healthy aging. Improved hydration status may help delay the onset of age-related diseases by minimizing systemic inflammation and maintaining optimal blood viscosity.

This finding dispels the myth that hydration only matters during physical activity or in hot climates. In fact, maintaining adequate hydration on a daily basis, regardless of physical exertion, is fundamental for longevity and disease prevention.

Hydration needs can vary based on lifestyle and environment. A physically active individual may need more than 3.7 liters of water per day, while someone in a sedentary indoor setting may require less. For older adults, who often experience a diminished sense of thirst, intentional water intake becomes even more crucial to avoid dehydration-related complications.

General recommendations suggest consuming approximately 2.7 liters daily for women and 3.7 liters for men, including fluids from water, beverages, and moisture-rich foods. Maintaining this intake helps reduce the risk of heart, kidney, and lung-related diseases while supporting overall vitality and long-term well-being.

5. Sleep deeply

Quality sleep is essential for longevity, serving as the body's primary recovery process for both physical and cognitive functions. Deep sleep supports hormone regulation, tissue repair, and memory consolidation, all of which contribute to long-term health and vitality.

According to an article titled “Sleep and Healthy Aging: A Systematic Review and Path Forward” by Ravyts and Dzierzewski, published in Sleep Health, adequate sleep is associated with better physical performance, improved cognitive function, and a lower risk of chronic disease in older adults. The study emphasizes that both sleep quality and consistency are critical factors in healthy aging and that disruptions in sleep can lead to metabolic dysregulation, increased inflammation, and cognitive decline.

This research challenges the misconception that sleep becomes less important with age. In reality, sleep needs remain relatively stable throughout adulthood, and insufficient or poor-quality sleep can accelerate the aging process and shorten lifespan.

Improving sleep quality can take many forms. A young adult might adopt a strict bedtime routine to improve circadian rhythm alignment. An older adult may benefit from limiting daytime naps and reducing screen exposure in the evening. Individuals experiencing stress may find deep breathing or guided meditation helpful in winding down for the night.

The recommended sleep duration for adults is 7 to 9 hours per night, but it is the depth and continuity of sleep that most strongly influence longevity. Investing in restful, uninterrupted sleep is a critical habit for extending both lifespan and healthspan.

6. Moderate Alcohol consumption

When consumed in moderation, alcohol may offer some health benefits related to longevity, particularly in cardiovascular health and inflammation control. Moderate intake has been linked to improved lipid profiles, reduced oxidative stress, and enhanced vascular function, which can contribute to a longer lifespan.

According to an article titled “Moderate Wine Consumption and Health: A Narrative Review” by Hrelia and Renzo, moderate consumption of wine, especially red wine, is associated with a reduction in cardiovascular disease and certain age-related health conditions. The review highlights that polyphenols found in wine, such as resveratrol, may exert protective effects when consumed at low doses. These compounds have been shown to improve endothelial function and reduce inflammation, both of which play a role in aging and chronic disease.

Despite potential benefits, the study emphasizes that moderation is key. Excessive alcohol consumption not only reverses these effects but significantly increases the risk of liver disease, certain cancers, and reduced life expectancy. The misconception that all alcohol is equally harmful ignores evidence that small, controlled amounts, particularly of wine, may offer limited but measurable health advantages.

In practical terms, moderate drinking is typically defined as up to one drink per day for women and up to two for men. An individual may enjoy a glass of red wine with dinner as part of a balanced lifestyle. However, non-drinkers are not encouraged to start drinking for health benefits, as the risks can outweigh the potential gains depending on personal health status and genetics.

As with all lifestyle habits tied to longevity, context, quantity, and consistency matter. Alcohol should be approached with informed caution and never used as a substitute for foundational health behaviors such as diet, exercise, and sleep.

7. Avoid opioid use

Avoiding opioid use is essential for protecting long-term health and increasing life expectancy. Opioid use, even when prescribed, can lead to dependence, tolerance, and higher risks of overdose. Over time, misuse or chronic exposure to opioids compromises physical, mental, and cardiovascular health.

According to an article titled “Opioid Use and Its Relationship to Cardiovascular Disease” by Chow and Sasson, published in Current Atherosclerosis Reports, opioid use is independently associated with an increased risk of cardiovascular disease. The research shows that both prescription and illicit opioid use contribute to elevated inflammation, reduced heart rate variability, and greater vulnerability to hypertension and arrhythmias. These cardiovascular changes accelerate biological aging and reduce lifespan.

This challenges the common belief that opioids are a safe long-term solution for chronic pain. While they may offer temporary relief, their extended use can lead to serious health complications, including heightened mortality risk from both cardiovascular and non-cardiovascular causes.

There are several practical alternatives for managing pain while avoiding opioids. A patient recovering from surgery might use acetaminophen or NSAIDs under medical supervision. Individuals with chronic musculoskeletal pain may benefit from physical therapy, acupuncture, or cognitive behavioral therapy. For those already prescribed opioids, collaborating with a healthcare provider to taper safely and explore non-opioid strategies is crucial.

Preventing opioid-related harm also includes proper disposal of unused medications and open communication with healthcare professionals. These steps can reduce misuse, prevent accidental exposure, and safeguard long-term health outcomes.

8. Manage stress and anxiety

Effectively managing stress and anxiety is essential for maintaining health and increasing longevity. Chronic psychological stress elevates levels of cortisol and other stress hormones, which in turn contribute to systemic inflammation, oxidative damage, and immune suppression. Over time, these biological effects accelerate aging and increase the risk of chronic diseases such as hypertension, metabolic dysfunction, and neurodegenerative conditions.

According to an article titled “Oxidative Stress and Exceptional Human Longevity” by Belenguer-Varea and Tarazona-Santabalbina, published in Free Radical Biology and Medicine, reducing oxidative stress is a key factor in achieving exceptional longevity. The study highlights that long-lived individuals tend to have lower oxidative stress markers, which are often worsened by chronic psychological stress. This connection suggests that minimizing stress not only improves quality of life but may also delay age-related deterioration and extend lifespan.

This evidence challenges the belief that stress is just a mental or emotional issue. In reality, unmanaged stress has physiological consequences that directly impact longevity.

Managing stress can be approached through various lifestyle strategies. Someone with a high-stress job might adopt short daily mindfulness practices to reduce cortisol levels. An older adult dealing with life changes could benefit from journaling or therapeutic support. Regular participation in low-intensity physical activity, such as yoga or walking, has also been shown to buffer the physical effects of stress.

Building emotional resilience and practicing daily stress-reduction habits are essential steps toward living not only a longer life but a healthier and more balanced one.

9. Be conscientious

Conscientiousness, a personality trait characterized by self-discipline, organization, and responsibility—is strongly associated with increased longevity. Individuals who score high in conscientiousness are more likely to engage in health-promoting behaviors, avoid risky habits, and maintain strong social and professional relationships, all of which contribute to a longer life.

According to an article titled “Do Conscientious Individuals Live Longer? A Quantitative Review” by Kern and Friedman, published in Health Psychology, conscientiousness is a consistent and robust predictor of longevity across multiple studies and populations. The review concludes that conscientious individuals tend to make better long-term choices regarding diet, exercise, and medical adherence, leading to improved survival outcomes.

This directly contradicts the assumption that personality has minimal influence on physical health. In fact, conscientiousness influences daily routines, resilience, and long-term planning—all of which shape health trajectories over the lifespan.

People can apply this insight in various ways. A student practicing conscientiousness might maintain a regular sleep schedule and prepare nutritious meals. An adult may follow up on health screenings and manage finances to reduce long-term stress. For older individuals, maintaining structured routines and social responsibilities can preserve mental sharpness and emotional well-being.

Cultivating conscientious habits through goal-setting, time management, and consistent self-care can significantly enhance both quality of life and life expectancy.

10. Stay positive

Maintaining a positive outlook has been linked to longer life expectancy and improved health outcomes. Optimism supports healthy behaviors, reduces physiological stress responses, and contributes to better immune function, all of which are essential for longevity.

According to an article titled “Enhancing Positive Perceptions of Aging by Savoring Life’s Positive Experiences” by Smith and Bryant, published in Innovation in Aging, cultivating a positive view of aging and engaging in savoring practices can improve mental well-being and promote healthier aging. The study highlights that positive emotions can be intentionally strengthened through mindful appreciation of meaningful experiences, which in turn helps individuals maintain resilience and emotional stability as they age.

This evidence challenges the belief that positivity is merely a personality trait or wishful thinking. In reality, positive mental habits can be developed over time and have measurable effects on long-term health.

People can foster a more positive mindset in simple, intentional ways. A working professional might reflect on small daily wins to reduce burnout. An older adult may benefit from recalling meaningful life events or focusing on hobbies that bring joy. Gratitude journaling, savoring social interactions, and setting optimistic but realistic goals are also practical strategies that contribute to a longer and more fulfilling life.

Positive thinking is not about denying life’s difficulties, but about responding to them in a way that preserves well-being. Over time, this mindset becomes a powerful contributor to both psychological resilience and physical health.

11. Cultivate happiness

Cultivating happiness can have a powerful impact on health and longevity. Positive emotional states are associated with improved immune function, lower levels of inflammation, and reduced risk of chronic disease. Happier individuals tend to engage in healthier behaviors, build stronger social connections, and recover more effectively from stress, all of which contribute to a longer life.

According to an article titled “Transcendental Meditation, Mindfulness, and Longevity: An Integrative Review” by Alexander and Langer, published in Journal of Aging and Health, the intentional practice of positive mental states through techniques like meditation and mindfulness has been linked to increased longevity. The study highlights that individuals who consistently engage in activities that foster inner well-being show better biological markers of aging, including lower blood pressure, reduced oxidative stress, and improved autonomic function.

This reinforces the idea that happiness is not just an outcome of good health but a contributing factor to it. The belief that emotional well-being is secondary to physical health is outdated. Research now shows that sustained emotional balance can be an active driver of long-term vitality.

In practice, happiness can be cultivated through simple, consistent habits. A busy individual might practice daily gratitude or spend time in nature to elevate mood. Someone experiencing emotional fatigue may find meaning and peace through meditation or acts of kindness. Self-compassion, mindful reflection, and regular connection with others are also proven ways to strengthen emotional health.

Happiness is not about constant joy. It is about intentionally engaging in life in a way that fosters peace, purpose, and connection. Over time, these internal habits lay the foundation for lasting well-being and longevity.

12. Build social relationships

Strong social relationships are essential for a longer, healthier life. Meaningful connections provide emotional support, reduce stress, and encourage healthy behaviors. Social isolation, on the other hand, has been linked to increased risk of cardiovascular disease, cognitive decline, and early mortality.

According to an article titled “Social Support and Longevity: Meta-analysis-Based Evidence” by Vila, published in the American Journal of Health Promotion, individuals with stronger social support networks have significantly better survival outcomes. The analysis confirms that both perceived and actual support play a role in reducing mortality risk. Social relationships improve mental resilience, buffer stress responses, and support physiological regulation that contributes to healthy aging.

This challenges the misconception that longevity is determined solely by genetics or physical health. In reality, social well-being is a critical part of the equation. Loneliness, even in the absence of physical illness, can be just as damaging as many lifestyle-related risk factors.

There are many ways to nurture social connections. A working adult might prioritize weekly check-ins with family or friends. Older adults may benefit from joining community centers or hobby groups. Volunteering, mentoring, and participating in group activities are all effective ways to maintain a sense of connection and purpose.

Fostering close relationships and building new ones throughout life is not only emotionally fulfilling but also biologically protective. Strong social bonds remain one of the most reliable predictors of long-term health and longevity.

13. Practice intermittent fasting

Intermittent fasting is an evidence-based strategy that supports longevity by improving metabolic health, reducing inflammation, and activating biological pathways associated with cellular repair. By cycling between periods of eating and fasting, the body enters a state that promotes detoxification, balances hormone levels, and enhances energy efficiency.

According to an article titled “The Health-Promoting Effects and the Mechanism of Intermittent Fasting” by Liu and Zeng, published in Frontiers in Physiology, intermittent fasting has shown promising results in extending lifespan through mechanisms such as improved insulin sensitivity, enhanced lipid metabolism, and reduced oxidative stress. The study highlights that fasting activates protective cellular processes, including autophagy and mitochondrial renewal, which are key in slowing aging and preventing chronic diseases.

This research challenges the myth that eating multiple small meals throughout the day is the only way to maintain health. Intermittent fasting, when practiced correctly, does not weaken the body but instead improves resilience at a cellular level.

There are different formats of intermittent fasting that people can adapt to their lifestyles. A common approach is time-restricted feeding, such as eating within an eight-hour window and fasting for the remaining sixteen hours. Others may follow alternate-day fasting or the 5:2 model, where calorie intake is reduced significantly for two non-consecutive days per week. Individuals can select the method that best aligns with their schedule and physical needs.

When implemented consistently and safely, intermittent fasting not only aids in managing weight and reducing the risk of metabolic disorders but also supports biological longevity by helping the body function more efficiently over time.

14. Get married

Marriage has been consistently associated with improved health outcomes and increased longevity. The emotional support, shared responsibilities, and social integration found in stable marriages contribute to lower stress levels and healthier lifestyle choices. Married individuals are more likely to engage in preventive healthcare, maintain better diets, and avoid risky behaviors.

According to an article titled “Marital Happiness, Marital Status, Health, and Longevity” by Lawrence and Rogers, published in the Journal of Aging and Health, marital status plays a significant role in shaping long-term health trajectories. The study notes that both being married and having a satisfying marital relationship are linked to better physical health and longer life expectancy. Notably, the quality of the marriage appears to be just as important as the marital status itself in influencing these outcomes.

This research counters the assumption that simply living with a partner or being in a relationship provides the same health benefits as marriage. The legal and emotional stability of marriage, particularly when it is perceived as happy, is uniquely associated with protective health effects.

Different life scenarios demonstrate how marriage can support longevity. A couple may motivate each other to exercise, follow medical advice, and maintain routines that support overall well-being. Emotional companionship also helps buffer life’s stressors, which is especially beneficial during aging.

While the health gap between married and unmarried individuals has narrowed in recent years due to improved public health awareness, marriage remains a meaningful social structure that supports long-term mental, emotional, and physical well-being.

15. Get spiritual

Spiritual engagement plays a meaningful role in promoting longevity by enhancing emotional well-being, reducing stress, and reinforcing a sense of life purpose. Spiritual practices such as prayer, meditation, or attending services offer individuals coping tools that support mental resilience and long-term health.

According to an article titled “Religious Involvement, Spirituality, and Medicine: Implications for Clinical Practice” by Mueller and Plevak, published in Mayo Clinic Proceedings, higher levels of spiritual involvement are associated with reduced mortality and improved health outcomes. The study highlights that spiritual and religious engagement can lead to healthier lifestyles, stronger social support networks, and better responses to medical treatment. A sense of connection to something greater than oneself appears to buffer the effects of stress and enhance overall well-being.

This research challenges the idea that spirituality is unrelated to physical health. In fact, consistent spiritual involvement has tangible effects on longevity by influencing behavior, perspective, and psychological balance.

Spirituality can take many forms depending on personal beliefs and preferences. A person may find connection through organized religion, while another might experience spiritual fulfillment through daily meditation or time in nature. Engaging with a spiritual community can also foster meaningful relationships and provide emotional support in times of need.

Incorporating spiritual practices into daily life is not just about faith. It is about creating a foundation of inner peace, purpose, and community that contributes to lasting health and vitality.

16. Practice forgiveness

Forgiveness is a powerful emotional practice that can lead to meaningful improvements in physical and mental health. By releasing anger, resentment, or unresolved conflict, individuals often experience reduced stress levels, greater emotional balance, and stronger psychological resilience, all of which support a longer, healthier life.

According to an article titled “Forgiveness: How It Manifests in Our Health, Wellbeing, and Society” by Norman, published in Health Psychology Research, forgiveness is positively linked to both mental and physical health outcomes. The research emphasizes that forgiving others or oneself can reduce physiological stress responses, including blood pressure and cortisol levels. Over time, these benefits contribute to enhanced immune function, improved sleep, and a lower risk of chronic disease.

This challenges the common perception that forgiveness is simply a moral or emotional choice. Instead, it is a health-promoting behavior with measurable biological effects that support longevity.

Forgiveness can be practiced in various ways. Someone coping with a painful relationship may benefit from therapy or journaling to process and release emotional burdens. Others may use mindfulness or spiritual reflection to cultivate compassion and perspective. The act of forgiving does not mean excusing harmful behavior but rather choosing not to carry the long-term psychological weight it creates.

Letting go of resentment is one of the most liberating choices a person can make, not only for emotional peace but also for sustained physical well-being.

17. Quit smoking

Quitting smoking is one of the most impactful actions an individual can take to increase life expectancy and improve overall health. Tobacco use is a major contributor to cardiovascular disease, respiratory illness, and multiple forms of cancer. Stopping smoking not only reduces the risk of these conditions but also leads to immediate and long-term physiological improvements.

According to an article titled “Smoking Cessation and Short- and Longer-Term Mortality Risks in Older Adults” by Cho and Brill, published in JAMA Network Open, smoking cessation is associated with significantly lower mortality risk, even when individuals quit later in life. The study found that those who stopped smoking experienced both short- and long-term reductions in death rates, with benefits observed within the first five years and continuing for decades. Importantly, the longer a person remains smoke-free, the greater their overall health gains.

This evidence counters the widespread myth that quitting is only beneficial at a young age. On the contrary, even individuals in their 60s or 70s can experience meaningful improvements in longevity and quality of life.

There are many paths to quitting smoking, depending on personal needs and support systems. A first-time quitter might benefit from nicotine replacement therapy and structured counseling. Others may respond well to mobile health tools, peer groups, or lifestyle changes that reduce triggers. Former smokers often report improved breathing, greater energy, and a stronger sense of control over their health within weeks of quitting.

Every day without smoking adds measurable value to long-term well-being. The decision to quit, at any age, offers one of the clearest returns on health and life expectancy.

18. Engage in hobbies

Participating in hobbies contributes meaningfully to longevity by supporting physical, cognitive, and emotional health. Engaging in enjoyable activities helps reduce stress, stimulate the mind, and build meaningful social connections, all of which are linked to longer life expectancy.

According to an article titled “Leisure-Time Physical Activity and Mortality: A Detailed Pooled Analysis of the Dose-Response Relationship” by Arem and Moore, published in JAMA Internal Medicine, regular leisure-time physical activity is associated with significantly reduced mortality risk. The study found that individuals who engaged in moderate to vigorous recreational activities experienced up to a 39 percent reduction in all-cause mortality. These benefits were observed across different levels of activity, with the greatest effects among those who consistently remained active through hobbies like walking, cycling, gardening, or recreational sports.

This research reinforces the idea that hobbies are not just sources of relaxation but are powerful tools for enhancing longevity. It also dispels the misconception that only structured exercise counts as meaningful physical activity. In reality, enjoyable movement integrated into daily life is just as beneficial.

The right hobby varies by individual. An older adult may benefit from gardening, which combines gentle physical activity with time outdoors. A creative individual might find mental clarity through painting or writing. For others, group-based hobbies like dancing or playing music with others offer both physical and social engagement.

Investing time in meaningful pastimes provides long-term physical and psychological returns, supporting a longer and more fulfilling life.

What is Increased Longevity?

Increased longevity refers to the extension of both the length and quality of life. It does not simply mean living more years but living those years in good health, free from chronic disease, disability, or cognitive decline. The goal of increased longevity is to expand healthspan, the period of life spent in optimal physical, mental, and emotional well-being.

Longevity is influenced by a combination of genetic factors, environmental exposures, and lifestyle choices. While genetics play a role, research increasingly shows that behaviors such as maintaining a nutritious diet, exercising regularly, managing stress, and fostering strong social connections are among the most impactful contributors to a longer and healthier life.

Increased longevity is not just about adding years to life. It is about adding life to years, ensuring that the extended time is marked by vitality, independence, and purpose.

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Does Longevity depend upon age?

Yes, age influences longevity, but it does not determine it entirely. While the aging process is biological, how long and how well we live is largely shaped by lifestyle choices made throughout life.

Age affects longevity by increasing vulnerability to chronic diseases, cellular decline, and reduced physiological resilience. However, adopting healthy habits, such as regular physical activity, nutrient-rich eating, stress reduction, and strong social engagement, can slow biological aging and improve health outcomes even in later decades.

Longevity is not fixed by age. Individuals who prioritize their health during the first seventy to eighty years of life often experience a longer health span and improved quality of life well into older age. Healthy aging is achievable at any stage through consistent, preventive behaviors.

What age does longevity end?

There is no specific age at which longevity ends. However, longevity is generally measured in the context of living beyond the average life expectancy, which varies by country. In the United States, the average life expectancy is approximately 76 years. Old age is typically defined as beginning around age 65, but longevity does not stop at this threshold. Many individuals today live well into their 80s, 90s, and even past 100, particularly those who adopt healthy behaviors. While biological aging continues, the quality and duration of life can still be significantly improved through ongoing lifestyle choices such as balanced nutrition, regular activity, strong social support, and preventive healthcare, even well beyond the age of 80.

Is it possible to increase longevity in old age?

Old age is typically defined as the stage of life beginning around 65 years and older. While aging brings natural physiological changes, seniors can absolutely increase their longevity and improve their quality of life through consistent lifestyle choices.

Research shows that even in later years, adopting healthier behaviors can lead to measurable benefits in both lifespan and healthspan. Seniors who stay physically active, eat a balanced diet, manage stress, maintain regular sleep, and stay socially engaged are more likely to experience improved cognitive function, emotional well-being, and reduced risk of chronic disease.

Improving longevity in old age is not about reversing time; it is about maximizing the years ahead with strength, independence, and vitality.

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