Small lifestyle changes can make a big difference over time, affirms Dr. Jeffrey Boone, medical director of the Boone Heart Institute (Colorado). Dr. Deborah M Kado, co-director of the Stanford Center on Longevity, adds that obsessing over extreme diets or excessive exercise doesn't guarantee a long life.

Here are simple, actionable lifestyle changes, backed by scientific evidence and recommended by longevity experts, that can help you live longer.

Walk Regularly

The NHS recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week, combined with strength training on several days. However, even short bursts of activity offer substantial benefits. Studies show that just 15 minutes of light exercise daily can add three years to your life, and 20 minutes of heart-rate-raising activity per week can reduce the risk of heart disease death by up to 40%.

Dr. Kado emphasizes the importance of staying active without obsessing over workouts. Daily walking is a simple solution, and increasing the intensity—like a brisk 7-minute walk instead of a 14-minute stroll—can reduce heart disease risk, according to a 2022 study.

Dr. Joseph Antoun, director of L-Nutra, encourages incorporating movement into daily routines, even outside of formal exercise. Instead of sitting still, opt for the stairs, take a longer route to work, or walk to get lunch.

Short, 1-2 minute bursts of vigorous activity, three or four times a day, can reduce cancer risk by 18% and the risk of death from cancer or other causes by up to 40%, according to research. Even being slightly breathless contributes to improved health and longevity.

Make Breakfast a Must

Breakfast isn't just the most important meal of the day; it can also help you live longer. Numerous studies indicate that skipping breakfast increases the risk of heart disease and stroke, while regular breakfast consumption, especially a fiber-rich one, helps reduce mortality rates.

Dr. Antoun explains that breakfast provides vital organs like the brain and heart with energy when they need it most. It also kickstarts metabolism, improving cellular response to insulin, the hormone that regulates blood sugar.

Furthermore, regular breakfast consumption can reduce inflammation and blood pressure. Conversely, skipping breakfast triggers a stress response, increasing blood pressure and potentially leading to overeating later in the day, disrupting the circadian rhythm and increasing mortality risk. Prioritize a healthy breakfast for long-term health.

Eat a Rainbow of Fruits and Vegetables

Switching to a diet rich in plant-based foods, especially dark leafy greens and berries, can contribute to a longer lifespan by reducing the risk of heart disease, type 2 diabetes, and cancer.

Dr. Michael Greger, author of How Not to Age and founder of NutritionFacts.org, highlights vegetables like kale, spinach, arugula, and berries as longevity powerhouses. Research shows that eating 80-100g of leafy greens daily (about 2-3 cups raw or one-half cup cooked) reduces mortality risk by 25% and slows cognitive decline.

Berries, rich in antioxidants, help reduce inflammation and neutralize free radicals from stress or sunlight. Leafy greens also contain natural nitrates, which the body converts to nitric oxide, helping relax blood vessels and improve circulation.

A 2024 review indicated that consuming even less than one serving of leafy greens per day reduced the risk of heart disease by 15% and the risk of death from heart disease by almost 50%. Include leafy greens and berries in your meals to protect your health and extend your lifespan.

Just 15 minutes of light exercise a day can add three years to your lifespan. Photo: Nguyen Dong

Just 15 minutes of light exercise a day can add three years to your lifespan. Photo: Nguyen Dong

Eat Nuts

Consuming 28g of nuts daily (a palm-sized handful) can reduce the risk of death from all causes by 22%, according to a 2022 review. Dr. Greger ranks nut consumption among the top dietary tips for longevity, barring allergies.

The greatest benefit of nuts lies in cardiovascular health. Studies show that regular nut consumption significantly reduces the risk of developing or dying from heart disease and stroke. Nuts contain unsaturated fats, omega-3 fatty acids, and bioactive plant compounds that help lower "bad" LDL cholesterol, prevent plaque buildup in arteries, reduce inflammation, and support blood vessel function. They are also rich in antioxidant vitamins and minerals, beneficial for the heart and other bodily systems.

Among nuts, walnuts receive Dr. Greger's highest praise due to their high omega-3 and antioxidant content, making them an excellent choice for boosting health and longevity.

Keep Your Bedroom Cool

Research shows that getting enough consistent sleep can add 2-5 years to your life. Dr. Joseph Antoun recommends keeping your bedroom at a cool 15-19.5 degrees Celsius to promote deep (slow-wave) sleep, where crucial restorative processes occur.

During slow-wave sleep, the brain "cleans up" physiological debris, helping maintain mental clarity and prevent cognitive decline, explains Linda Ercoli, a geriatric psychologist at the UCLA Center on Longevity. This stage also supports cell repair, hormone regulation, and fighting infections.

Sleeping in a room that's too warm can lead to shallow and interrupted sleep, negating the longevity benefits. If you can't control the room temperature, use light cotton bedding, place a fan near the bed, or sleep unclothed to stay cool and ensure quality sleep.

Stay Connected with Loved Ones

Maintaining a social life isn't just about happiness; it's crucial for longevity. Research indicates that strong relationships increase the likelihood of survival by 50%, while social isolation increases the risk of death by 29% and contributes to cognitive and physical decline, according to Dr. Ercoli.

Dr. Antoun recommends prioritizing social interaction with friends, just like taking care of your diet. Activities with loved ones—conversing, joking, or even arguing—keep the brain sharp and reduce stress. Even brief interactions with colleagues or strangers can boost happiness and provide health benefits.

Moreover, spending time with family and friends helps you find meaning in life, making daily challenges more manageable. Dr. Antoun concludes that a supportive social network fosters peace of mind, motivating you to exercise, eat healthily, and sleep better.

Share Your Family Medical History with Your Doctor

Sharing your family's health history with your doctor helps determine necessary tests and screenings for early detection of potential problems. If your family has a history of heart disease or stroke, your doctor may recommend regular cholesterol and blood pressure checks or screening for prediabetes. Similarly, if a relative has had cancer, your doctor may recommend earlier or more frequent screenings depending on the type of cancer. The goal is to identify disease risks, detect problems early, and increase the chances of successful treatment.

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