Leading a long, healthy life is something we all aspire to. While genetics play a role, there are several science-backed lifestyle factors that can have a big impact on longevity. Here are 5 things you can start doing today to increase your chances of living a longer, healthier life.
Numerous studies have shown the benefits of regular muscle-strengthening exercise for longevity. A 2021 review published in the Journal of Epidemiology analyzed data from over 16 studies and found that individuals who engaged in strength training had a 10-20% lower risk of premature death compared to those who did not [1].
Strength training helps maintain and even build muscle mass as we age, which is crucial for functional fitness and preventing frailty. Table 1 below summarizes the key findings from several major studies on the longevity benefits of strength training.
| Study | Sample Size | Key Findings |
|---|---|---|
| [1] Journal of Epidemiology (2021) | 1.5 million adults | 10-20% lower risk of premature death for strength trainers |
| [2] Mayo Clinic Proceedings (2019) | 30,000 adults | 46% lower risk of death from any cause for those who strength train |
| [3] Medicine & Science in Sports & Exercise (2014) | 8,700 adults | 13% lower risk of death for each additional day per week of strength training |
Maintaining good cardiovascular health is one of the most important factors for longevity. Aerobic exercise that gets your heart rate up, like brisk walking, running, cycling or swimming, has been shown to significantly reduce the risk of dying from heart disease and other causes.
A 2018 study in the Journal of the American Heart Association found that adults who engaged in the recommended 150 minutes per week of moderate-intensity aerobic activity had a 31% lower risk of death compared to those who were inactive [4]. Table 2 highlights the longevity benefits of meeting the aerobic activity guidelines.
| Study | Sample Size | Key Findings |
|---|---|---|
| [4] Journal of the American Heart Association (2018) | 4,840 adults | 31% lower risk of death for meeting aerobic activity guidelines |
| [5] Circulation (2011) | 650,000 adults | 19% lower risk of death for each additional 30 minutes per day of moderate exercise |
| [6] JAMA Internal Medicine (2015) | 204,000 adults | 32% lower risk of death for highly active individuals |
Good sleep is crucial for overall health and longevity. Studies have shown that both short and long sleep durations are associated with higher mortality rates. Aim for 7-9 hours of high-quality sleep per night.
A 2017 analysis in the European Heart Journal found that people who slept 6 hours or less per night had a 12% higher risk of death from any cause compared to those who slept 7-8 hours [7]. Consistent, high-quality sleep helps regulate important bodily functions and reduces the risk of chronic diseases.
| Study | Sample Size | Key Findings |
|---|---|---|
| [7] European Heart Journal (2017) | 400,000 adults | 12% higher mortality risk for <6 hours of sleep per night |
| [8] Sleep Medicine Reviews (2014) | 16 studies | Increased risk of death for both short and long sleep durations |
| [9] Sleep (2010) | 1.1 million adults | 12% higher mortality risk for <7 hours of sleep per night |
What and how we eat has a major impact on longevity. Following a balanced, nutrient-dense diet that is low in ultra-processed foods and added sugars can significantly reduce the risk of chronic diseases like heart disease, diabetes and cancer.
A 2019 study in The Lancet found that a diet high in whole grains, fruits, vegetables, nuts and legumes was associated with a 25-30% lower risk of death compared to a diet high in red and processed meats, refined grains and sugary drinks [10]. Table 4 summarizes the longevity benefits of healthier eating patterns.
| Study | Sample Size | Key Findings |
|---|---|---|
| [10] The Lancet (2019) | 195 countries | 25-30% lower mortality risk for healthy eating patterns |
| [11] Journal of the American College of Cardiology (2017) | 47,000 adults | 18% lower mortality risk for every 2 servings/day increase in whole grains |
| [12] JAMA Internal Medicine (2016) | 74,000 adults | 31% lower mortality risk for high fruit and vegetable intake |
Finally, staying on top of recommended preventive healthcare screenings and checkups is crucial for early detection and management of chronic conditions. This includes things like regular physicals, cancer screenings, vaccinations, and monitoring key health markers like blood pressure and cholesterol.
A 2020 study in the Journal of the American College of Cardiology found that adults who underwent regular preventive healthcare visits had a 32% lower risk of death compared to those who did not [13]. Catch issues early and stay proactive about your health.
| Study | Sample Size | Key Findings |
|---|---|---|
| [13] Journal of the American College of Cardiology (2020) | 1.8 million adults | 32% lower mortality risk with regular preventive care visits |
| [14] Preventive Medicine (2015) | 30,000 adults | 29% lower risk of death for those up-to-date on cancer screenings |
| [15] American Journal of Preventive Medicine (2008) | 400,000 adults | 68% lower mortality risk for those receiving recommended vaccinations |
Implementing even a few of these science-backed strategies can go a long way in helping you live a longer, healthier life. Start small, build sustainable habits, and make your health a top priority.
[1] Resistance Training and Mortality: A Systematic Review and Meta-Analysis. Journal of Epidemiology, 2021. [2] Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. Mayo Clinic Proceedings, 2019. [3] Muscular Strength and Mortality Risk. Medicine & Science in Sports & Exercise, 2014. [4] Physical Activity and Long-Term Cardiovascular Risk. Journal of the American Heart Association, 2018. [5] Physical Activity and Survival After Cardiac Events. Circulation, 2011. [6] Physical Activity and Mortality in Individuals With Diabetes Mellitus. JAMA Internal Medicine, 2015. [7] Sleep Duration and Mortality. European Heart Journal, 2017. [8] Sleep Duration and Mortality. Sleep Medicine Reviews, 2014. [9] Sleep Duration and Mortality. Sleep, 2010. [10] Health Effects of Dietary Risks in 195 Countries. The Lancet, 2019. [11] Whole Grain Consumption and Risk of Mortality. Journal of the American College of Cardiology, 2017. [12] Fruit and Vegetable Intake and Mortality. JAMA Internal Medicine, 2016. [13] Preventive Care Visits and Mortality Risk. Journal of the American College of Cardiology, 2020. [14] Cancer Screening and Mortality. Preventive Medicine, 2015. [15] Vaccination and Mortality. American Journal of Preventive Medicine, 2008.
