No single habit determines longevity on its own. “All of the major lifestyle factors — diet, physical activity, sleep, and stress — play a role,” says Rehkopf. “It’s not about getting an A-plus in one category. It’s about balance, because they all matter for everyone.”
1. Exercise: Move More, Sit Less
Physical activity is one of the behaviors most consistently linked to living longer. Research suggests, for example, that just 10 extra minutes of exercise a day may lower the risk of early death by 15 to 35 percent.
But research using wearable devices suggests that sedentary time matters, too.
In a large study of older women, those who spent more than 11.5 hours per day sitting had a higher risk of death than those who sat less — even if they regularly got moderate-to-vigorous exercise.
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2. Nutrition: Eat More Plants
Diet appears to influence longevity largely by shaping the risk of chronic diseases that shorten life.
In a large modeling study, researchers concluded that if a 40-year-old eating the average American diet switched to a healthier diet and sustained those changes throughout their lifetime, they could potentially live nearly 10 years longer.
The biggest benefits were tied to higher intake of whole grains, fruits, vegetables, legumes, and nuts, and lower intake of processed meats and sugary drinks.
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3. Sleep: Ensure the Brain Gets Its Nightly ‘Rinse Cycle’
Sleep appears to influence longevity primarily by shaping long-term health rather than acting as a standalone driver of lifespan. Adequate sleep allows the body and brain to process metabolic waste, recharge, and support the immune system, among numerous other functions.
One large study published in 2024 tracked how well people consistently met healthy sleep metrics — things like getting seven to eight hours per night, waking up feeling rested, and having few sleep disturbances. The results suggested that people with the best sleep hygiene might expect to live two to five years longer than people with the poorest sleep outcomes.
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4. Stress: Learn How to Manage Cortisol Levels
Chronic stress raises cortisol levels and is associated with inflammation, heart disease, and metabolic dysfunction. Experts believe that, over time, biological wear and tear may accelerate aging, including faster shortening of telomeres — the “protective caps” on DNA that help keep them stable.
Telomeres naturally shorten as cells divide, but factors such as chronic stress, inflammation, and oxidative damage can speed up that process, which has been linked to earlier onset of age-related diseases.
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Shorter telomeres are tied to higher risks of conditions like heart disease and metabolic disorders, making them one of several biological markers tied to how the body ages over time.
