Longevity: evidence-based advice for a long and healthy life
Short answer: The habits most consistently linked to a longer healthy life are regular aerobic and strength exercise, a Mediterranean-style diet, a healthy weight, 7–9 hours of sleep, not smoking and strong social ties. Most supplements promising longevity have not been shown to work in humans.
Habits that stand out in research
- Regular activity: aerobic and strength training; keeping muscle and balance matters more with age.
- Balanced diet: a Mediterranean-style diet rich in vegetables, fruit, pulses, whole grains, fish and olive oil.
- Healthy weight: fat around the waist raises cardiovascular and metabolic risk.
- Good sleep: usually 7–9 hours for adults.
- Smoking and alcohol: stopping smoking helps at any age; keep alcohol to a minimum.
- Social ties and stress management are linked to healthy ageing.
The role of regular check-ups
Blood pressure, blood sugar, cholesterol, thyroid tests and age-appropriate cancer screening help catch problems early. Which tests and how often is decided with your doctor.
About supplements and anti-ageing claims
Many supplements and treatments promise a longer life, but most have not been proven effective in humans. Talk to your doctor before starting one, especially if you take medicines.
Frequently asked questions
At what age should I start?
It is never too late; positive changes at any age can help.
Can I do anything if longevity does not run in my family?
Genetics matter but are not the only factor. Lifestyle changes and regular check-ups help manage the risk.
Related guides
Sources and further reading
WHO · Ageing and healthGeneral patient information. The right approach is decided in consultation. Results vary from person to person.