Everyone’s getting older—but not everyone is aging well.
Many people spend their later years managing medications, avoiding stairs, and feeling like they’ve lost their edge. But others? They’re hiking, laughing, dancing at weddings, and leading vibrant lives into their 80s and beyond.
Imagine showing up to a future family event or class reunion not just alive—but strong, sharp, and smiling. While some may decline with age, others will dance, travel, hike, and hug with energy to spare. The difference? It starts with the choices you’re making right now.
While genetics play a role in how we age, research shows that up to 75% of healthy aging is determined by our daily choices—not our DNA. These seven simple, science-backed habits have been practiced by long-lived people around the world and can be started by anyone, at any age.
1. Move Your Body Every Day
Movement is medicine—and consistency matters more than intensity. Natural movement like walking, gardening, or climbing stairs can reduce the risk of heart disease, diabetes, and cognitive decline. Aim for 30 minutes a day.
2. Eat a Plant-Forward, Balanced Diet
A Mediterranean-style or plant-based diet rich in vegetables, fruits, whole grains, beans, and fats like olive oil is associated with long life. Eat slowly, stop when 80% full, and listen to your body’s signals.
3. Never Smoke and Limit Alcohol
Quitting smoking at any age dramatically improves health and longevity. Alcohol, when consumed excessively, damages nearly every system in the body. Moderate drinkers (1 drink/day or less) tend to live longer than heavy drinkers or former heavy drinkers.
4. Prioritize Quality Sleep
Aim for 7–9 hours of restorative sleep each night. Stick to a regular sleep schedule. Poor sleep increases the risk of heart disease, cognitive decline, and early mortality.
5. Build and Maintain Strong Social Connections
Longevity isn’t just about physical health. Frequent socializing, deep friendships, and community engagement are general predictors of a happier, longer life. Isolation increases the risk of disease and death.
6. Manage Stress and Cultivate Positivity
Chronic stress wears down the body like rust on a car. Long-lived people often have rituals to manage stress—prayer, music, nature, hobbies, or gratitude practices all help lower stress and improve health.
7. Stay Mentally Active and Curious
Keep your brain sharp by learning new skills, solving puzzles, reading, or engaging in meaningful work or volunteering. Mental stimulation and a sense of purpose help protect against cognitive decline and depression.
The 75th Reunion isn’t about perfection—it’s about direction. Start now. Start small. And stay connected.
Whether you’re part of the Class of ’75 or simply someone who wants to live well into the decades ahead, these habits can help you show up strong for whatever milestone matters most to you.
Mike Thompson is a health coach and writes about nutrition and amazing aging. He lives in Richmond Hill, is certified in exercise nutrition and founder of SelfCare Sustained. Reach him at MikeThompson@SelfCareSustained.com.