- Moving from no activity to around 75 minutes a week of brisk walking has been linked with roughly 2 extra years of life expectancy in large population studies.
- Diet patterns tied to healthier ageing tend to be higher in fruit, vegetables, whole grains, nuts, legumes and unsaturated fats, and lower in trans fats, sugary drinks and red or processed meat.
- More regular sleep timing and stronger social connections have each been linked with lower risk of earlier death in large cohort studies.
When someone reaches an exceptional age, it is normal to look for a single explanation.
Right now, Ethel Caterham from Surrey has been reported as the world’s oldest verified living person.
However, individual cases are not a reliable rulebook – research on large groups is more useful because it shows trends that stack up across many people.
Studies suggest genetics explains a minority of variation in lifespan, often estimated around 20% to 40% in modern populations.
Lifestyle and environment still do a lot of the heavy lifting and they are the part you can influence.
Here are 5 evidence-based ways to age healthier.
1. Move more each day, and break up long sitting
Physical activity is consistently linked with longer life and better health.
In a large pooled analysis, even relatively small amounts of activity were associated with longer life expectancy compared with none.
What often gets missed is the sitting part.
Being active helps, but long periods of inactivity appear to have their own risks.
Many studies link more sedentary time with higher risk of earlier death, even after considering exercise.
Practical ways people reduce sedentary time include standing up regularly, walking while on calls where possible and building short walks into the day.
- Physical activity levels higher among people who go to sleep early
- Type 2 diabetes risk lowered by leisure-time physical activity
2. Build your diet around plants most of the time
A major theme in nutrition and healthy ageing research is the overall pattern, not one magic food.
A large study of dietary patterns and healthy ageing found that people who did better tended to eat more fruit, vegetables, whole grains, nuts, legumes, unsaturated fats and low fat dairy, while eating less trans fat, sodium, sugary drinks and red or processed meat.
This does not mean you must follow one strict diet. It points to the direction of travel.
3. Make sleep regular, not just long enough
Sleep quality and sleep timing both matter.
In UK Biobank analyses using objective measurements, people with more regular sleep patterns had lower risk of all cause mortality compared with those with the most irregular sleep.
Regularity means your sleep and wake times do not swing wildly across the week.
It is not about chasing a perfect bedtime.
- High intensity yoga shows strongest link for better sleep
- Poor sleep almost doubles risk of running injuries
4. Reduce stress load, and protect social connection
Stress shows up in the body, not just in mood.
Research links higher psychological resilience with lower risk of death in older adults.
Social connection is one of the strongest, most consistent findings in longevity research.
A major meta analysis found that stronger social relationships were linked with a meaningful survival advantage over time.
Some people also use structured approaches like yoga or other mind body programmes to support stress management.
Evidence varies by programme and population, but reviews and trials suggest some mind body approaches can improve wellbeing and resilience measures in older adults.
- Food that may boost mood in older adults identified in new research
- Knee osteoarthritis pain reduced by yoga
5. Reduce smoking and drinking
Most people are already aware of the disadvantages of smoking and drinking alcohol.
Smoking is strongly linked with earlier death. UK sources commonly cite an average loss of about 10 years of life among lifelong smokers, and quitting earlier improves survival.
If you drink, UK Chief Medical Officers advise it is safest not to regularly exceed 14 units a week.
