HABITS OF CENTENARIANS WE COULD ALL ADOPT

There's no need to change your lifestyle overnight to hope for healthy aging. Longevity experts confirm: small, simple, and accessible daily habits can make a big difference.

Walk more, without necessarily doing sport

You don't need a gym membership or an intensive program to do your body good. According to a study reported in HuffPost , reaching 7,000 steps a day reduces the risk of premature death in middle-aged adults by 70%. A simple walk, taking the stairs, or walking while on a phone call are all enough to get your body moving in a beneficial way.

Psychiatrist Tobias Dang, interviewed in the article, recommends incorporating walking into downtime: walking between meetings, getting off a stop early, or simply walking around the block. The key, he says, is to "find an activity that's enjoyable, because if it's enjoyable, you come back to it."

Meditate, slow down, breathe

Another longevity habit? Take the time to refocus. Meditation, slow breathing, yoga, or simply mindful walking: all these practices help reduce stress, a major factor in cardiovascular disease.

Dr. Joseph Mercola points out in the same article that just five minutes a day is enough to feel the effects, especially if this time is taken in the evening before bed. Meditation can be as simple as closing your eyes and breathing deeply. For those who are intimidated by this, he suggests alternatives: consciously observing the colors around you, disconnecting from screens, or using a guided app.

Cultivating social connections, every day

Longevity depends not only on the body, but also on the heart. Older people who live longer are often those who maintain regular social relationships. Studies show that loneliness can have as detrimental an impact as smoking 15 cigarettes a day.

For former U.S. Surgeon General Vivek Murthy, the key lies in small gestures: calling a friend, greeting a neighbor, talking to a shopkeeper... These daily interactions, however trivial, strengthen our overall well-being. Dr. Rachel Marquez points out that these exchanges contribute to "a sense of belonging and connection, fundamental to a long and balanced life."

Improve your diet without depriving yourself

Changing your diet doesn't mean turning everything upside down. According to Dr. Michael Greger, five simple adjustments can have a major impact on life expectancy: eating more legumes, whole grains, and nuts, and cutting back on red meat and sugary drinks. It's not about banning pleasures, but rather balancing them.

Dr. Wynnelena Canio advises smart substitutions: switching from whole milk to skim milk, or replacing a candy bar with a handful of dried fruit. For Dr. Greger, the idea isn't perfection, but to ensure that, most of the time, our plates are "closer to the field than the factory."

Sleep better, not necessarily more

Sleep is one of the silent pillars of health. According to the Mayo Clinic, men who get enough sleep live an average of five years longer than those who neglect their nights. Dr. Florence Comite recommends between six and eight hours of quality sleep, including deep sleep phases essential for the proper functioning of the immune system.

Good sleep often begins with a healthy lifestyle: avoiding screens in the evening, eating a light dinner, and creating a soothing bedtime routine.

Start the day in the sun

Exposing your face to natural light within an hour of waking up is another step recommended by experts. It helps regulate your internal biological clock, which is essential for metabolism, sleep, and mood.

Five to ten minutes of morning light is enough, according to Dr. Rachel Marquez, to "reset" internal functions. A simple, free, and surprisingly effective ritual.

Moderate your alcohol consumption

Finally, living a long life doesn't necessarily mean giving up wine or aperitifs, but moderation is essential. Dr. Naushira Pandya points out that more than one glass a day for women and two for men can already have harmful long-term effects: liver disease, heart problems, falls, etc.

The solution? Savor it mindfully and without excess, keeping in mind that the body, especially after 50, becomes more sensitive to alcohol.

Living longer doesn't depend solely on our genetic makeup. Daily habits matter. What centenarians—and the doctors who study them—show is that small actions repeated every day are often better than grand, unworkable resolutions.

Calling a friend, walking for a few minutes, exposing yourself to daylight, breathing more slowly, sleeping better, or replacing a snack with a handful of nuts: these are all accessible gestures, not revolutionary, but powerful. Because, ultimately, the secret isn't in a miracle cure, but in the regularity of the care we give ourselves.

2025-06-08T07:20:58Z