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When it comes to prolonging your life, not everything is in your control, of course. But it’s well established that everyday behaviors like what you eat or when you go to bed can play a significant role, improving not only your longevity but also overall health during your lifespan.
With everything from wellness clinics to TikTok offering anti-aging secrets, it can be challenging to sort through all of the advice—and to know what’s actually worth trying. That’s why we asked four longevity specialists what they do regularly to live longer and healthier. Here are their top tips.
‘I Exercise on a Daily Basis’
Daily movement is a priority for Monica Driscoll, PhD, a Rutgers University Department of Molecular Biology and Biochemistry professor whose research focuses on aging.
“I exercise on a daily basis,” she told Health. That includes four days of jogging or running for 45 minutes, two days of doing strength training with a personal trainer and walking two miles, and one day of swimming, with 40 minutes of stretching.
“Exercise is critical for maintaining a strong metabolism, sustaining good sleep, and prolonging health span,” Driscoll said. But she also said that working out regularly simply makes her feel good. “It definitely makes me feel better and mentally more acute.”
Recent research found that working out two to four times more than the minimum vigorous physical activity recommendations of 75 minutes a week or doing 300 to 599 minutes of moderate-intensity physical exercise a week had up to a 19% lower risk of dying from any cause and 31% lower risk of dying of cardiovascular disease.
But you may only need to exercise a little to see results for longevity. Other research has found longevity benefits from doing just 15 minutes a day of light or moderate physical activity.2
“Everyone should figure out small steps towards an exercise routine,” Driscoll said. “Take a walk every day, no matter what, look for online easy health regimens to get started. A little goes a huge way toward improving health.”
‘I Focus on Staying Socially Connected’
America is facing a loneliness epidemic, with one in two adults reporting feeling lonely, according to the Office of the Surgeon General.3
Social connection is strongly linked to longevity, with research finding that strong social networks can increase a person’s odds of survival by up to 50%.4 Research has also found that even a little socializing is linked to longevity.5
That’s why socializing is a priority for Scott Kaiser, MD, a geriatrician and director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, CA. “I focus on staying socially well connected,” he told Health.
Kaiser said he tries to prioritize both existing relationships and building new ones. “If I’m feeling lonely—which happens to all of us at times—I really try to connect to others, just as I would drink water if I were thirsty,” he said.
Kaiser also said he tries to be open to talking to others when he’s out in public, like when he’s grocery shopping. “I also volunteer in a social call program, where I make friendly calls to people who can use some connection,” he said. “It’s a win-win, where I’m getting more connection, and they’re getting more connection.”
Staying socially connected “is really up there in terms of the impact with eating well and getting a good night’s sleep,” Kaiser said. He suggests other people do the same. “It’s important to be intentional in making this a priority.”