Longevity

Genes explain only part of how long we live. Daily habits — food, movement, sleep and people around us — shape the rest.

What the research says

+12–14 yrs

longer life expectancy at 50 with five healthy habits (Harvard study)

~20–30%

of lifespan differences are estimated to be genetic

50%

higher survival odds with strong social ties

7,000+

daily steps linked to clearly lower risk of early death

The five habits that add years

Habit 1

Eat a healthy diet

Mostly plants, whole grains, legumes, nuts, fish and olive oil.

Habit 2

Move every day

At least 30 minutes of moderate activity on most days.

Habit 3

Keep a healthy weight

Especially avoid excess fat around the waist.

Habit 4

Don't smoke

Stopping at any age adds years of life.

Habit 5

Limit alcohol

Less is better; no amount is risk-free.

Lessons from the Blue Zones

Plant slant

Beans and legumes daily; meat a few times a month.

80% full

Stop eating before you feel completely full.

Natural movement

Walking, gardening and housework all day rather than only the gym.

Purpose

Having a reason to get up in the morning.

Downshift

Daily routines to release stress — prayer, naps, time with family.

Belong

Strong family ties and community.

Foods most linked to long life

Legumes: lentils, chickpeas, beans
Whole grains: oats, barley, bulgur
Nuts: a handful most days
Extra-virgin olive oil
Leafy greens and colourful vegetables
Oily fish twice a week
Water, tea and coffee without sugar

Longevity myths

MythReality

Expensive anti-ageing supplements workNo supplement has been shown to extend human lifespan.

It's all in your genesLifestyle accounts for most of the difference.

It's too late to change at 60Healthy changes at any age reduce disease and add healthy years.

Extreme fasting is the keyLong-term human evidence is limited; overall diet quality matters most.

Healthspan, not just lifespan

The goal is more years in good health. Strength training, balance work and staying socially active protect independence as you age.

World health facts

All facts

150–300

Minutes of activity per week

Adults need 150–300 minutes of moderate activity weekly, plus muscle strengthening twice a week.

Source: WHO 2020

31%

Adults not active enough

Nearly 1.8 billion adults (31%) did not meet activity recommendations in 2022.

Source: WHO / Lancet Global Health 2024

81%

Teens not active enough

Over 80% of adolescents don't get 60 minutes of activity a day.

Source: WHO 2022

20–30%

Higher death risk when inactive

Insufficiently active people have a 20–30% higher risk of death than active people.