Daily habits longevity experts swear by for a healthier, longer life

While we can’t control everything about our lifespan, everyday actions—like our diet, sleep patterns, and stress management—play a key role in boosting both longevity and overall health. With wellness advice coming from all corners, it’s tough to figure out what actually works. To cut through the noise, we turned to four longevity specialists for their personal health habits. Here’s what they do regularly to live longer and healthier.

1. Regular Exercise Is Key

Monica Driscoll, PhD, a Rutgers University professor focusing on aging research, emphasizes the importance of daily movement. Her routine includes four days of running, two days of strength training, and a day of swimming. Driscoll believes exercise is crucial for maintaining metabolism, enhancing sleep, and improving mental sharpness, and recent studies confirm its role in reducing mortality risks and boosting cardiovascular health. Even 15 minutes of light activity daily can help.

2. Staying Socially Connected

Scott Kaiser, MD, director of Geriatric Cognitive Health at the Pacific Neuroscience Institute, prioritizes social interaction, which has been linked to increased lifespan. Kaiser actively maintains connections with friends and volunteers in a social call program. He emphasizes that social engagement is as vital for well-being as proper sleep and diet. Research backs this up, showing that strong social bonds improve survival rates by up to 50%.

3. Mix Up Your Exercise Routine

Linda Ercoli, PhD, interim director at the UCLA Longevity Center, stresses the importance of variety in exercise to work different muscle groups and improve overall wellness. She recommends combining aerobic, strength, and balance training, especially for older adults to reduce the risk of falls. Starting small and setting specific goals are essential steps for building a lasting habit.

4. Fasting-Mimicking Diet for Cellular Health

Valter Longo, PhD, a gerontology researcher, follows the fasting-mimicking diet (FMD) for longevity. He practices 12-hour time-restricted eating daily and undergoes two to three cycles of FMD per year, which mimics the effects of fasting while allowing food consumption. This diet has been shown to potentially reset metabolism, lower biological age, and promote cell regeneration. However, Longo advises consulting a health professional before trying it.

5. A Holistic, Multi-Pronged Approach

Ercoli believes that the best approach to longevity is a combination of healthy lifestyle habits. Her routine includes eating a balanced diet, regular exercise, and stress management. Chronic stress has been linked to several health issues, including heart disease and mood disorders, and even a reduction in life expectancy. Ercoli de-stresses with daily exercise and relaxation, emphasizing the need for finding ways to unwind, like meditation, yoga, or simply enjoying nature.

Incorporating a blend of physical, mental, and social wellness into daily life can lead to healthier, longer lives.