Naijahood
While some factors influencing longevity are beyond our control, it’s widely recognized that daily habits—such as diet and sleep patterns—can significantly impact both how long we live and our overall health.
With countless sources, from wellness clinics to TikTok, sharing anti-aging tips, it can be overwhelming to figure out what advice is truly beneficial. To help cut through the noise, we turned to four longevity experts for their personal strategies on living longer and healthier. Here are their top recommendations.
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.1
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
The U.S. is experiencing a loneliness crisis, with nearly half of adults feeling isolated, according to the Office of the Surgeon General. Research shows that social connections significantly impact longevity, with strong social networks increasing survival rates by up to 50%. Even minimal social interaction has been linked to longer life.
For Dr. Scott Kaiser, a geriatrician and director of Geriatric Cognitive Health at the Pacific Neuroscience Institute in Santa Monica, CA, maintaining social connections is essential. “I focus on staying socially well connected,” he shared with *Health*.
Kaiser makes it a point to nurture both existing relationships and form new ones. “If I feel lonely—something we all experience at times—I actively reach out to others, just like I’d drink water if I were thirsty,” he explained.
He also stays open to spontaneous conversations when out in public, such as while grocery shopping. Additionally, he volunteers with a social call program, making friendly phone calls to people who could use some connection. “It’s mutually beneficial—we both gain from the interaction,” he said.
Kaiser emphasizes that staying socially connected is as crucial as eating well and getting enough sleep. He advises others to prioritize it in their own lives, saying, “It’s important to be intentional about making socializing a priority.”
I Vary My Workouts
Linda Ercoli, PhD, interim director of the UCLA Longevity Center, shared with *Health* the importance of incorporating a variety of exercises into her routine. “Exercise should be varied,” she explained. “For years, I only focused on running, but that led to muscle imbalances because I was doing the same thing repeatedly.”
Ercoli emphasized that switching up exercises is key to strengthening different muscle groups and promoting overall well-being.
The World Health Organization echoes this sentiment, noting that engaging in a range of activities—such as balance, functional, and resistance exercises—can reduce the risk of falls by up to 28%. Falls are one of the leading causes of death in older adults.
“Combine aerobic exercises with weight training, and for older adults, include balance exercises as well,” Ercoli advised.
For those just starting an exercise routine, Ercoli suggests easing into it to prevent burnout or injury. “Setting clear goals, like choosing specific days and times to exercise, can help maintain consistency,” she added.
I Follow the Fasting-Mimicking Diet Two to Three Times a Year
Valter Longo, PhD, a gerontology and biological sciences professor at the University of Southern California, has spent years researching nutrition. He’s also the creator of the fasting-mimicking diet, a regimen he personally follows.
“I practice 12-hour time-restricted eating—from 9 a.m. to 9 p.m.—and complete two to three cycles of the fasting-mimicking diet each year,” Longo shared with *Health*. The fasting-mimicking diet is a low-calorie, low-protein, and low-carbohydrate plan rich in unsaturated fats, typically done for four to seven days.
This diet “mirrors many of the benefits of water-only fasting while allowing individuals to consume regular meals,” Longo explained.
Although more research is needed on the long-term effects, some studies have shown promising results. For instance, a February study in *Nature Communications* linked the diet to lower biological age, with reduced signs of immune system aging and insulin resistance.
Longo notes that the diet may help “reset” metabolism and potentially activate stem cells, which could have regenerative effects.
However, this diet isn’t suitable for everyone. It’s generally not recommended for pregnant or breastfeeding women or those battling an infection. Some people may also experience side effects like dizziness, headaches, or fatigue.
If you’re considering the fasting-mimicking diet, Longo advises consulting with a doctor or dietitian first to ensure it’s appropriate for your health needs.
I Take a Holistic Approach
While individual strategies can help prolong life, Ercoli emphasizes the importance of addressing healthy aging from multiple angles. “I believe in the power of a healthy lifestyle and encouraging people to take control of their own health,” she said. “I learned early on about healthy habits due to family health conditions.”
Ercoli approaches longevity with a “holistic” strategy that includes maintaining a nutritious, balanced diet, regular exercise, and prioritizing stress management. “For me, daily exercise is key, along with setting aside the last few hours of the day to unwind. I watch a TV show without distractions like texting or answering the phone,” she explained.
Research has shown a strong connection between chronic stress and increased risks of heart disease, addiction, mood disorders, and even PTSD. One study found that high stress levels can reduce life expectancy by nearly three years.
Ercoli advises finding ways to manage stress, even though some stress is inevitable. “There are plenty of free, credible resources online,” she noted. Activities such as meditation, yoga, spending time in nature, gardening, reading, and even sex or masturbation can help alleviate tension.
However, if managing stress feels overwhelming, Ercoli encourages seeking support from a mental health professional. They can provide valuable tools for long-term stress management.
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