Living to 120 years old is a lofty goal, and while genetics certainly play a role in lifespan, there are also many lifestyle factors that can contribute to longevity. Here are some tips to improve your chances of living a long, healthy life:
Healthy Eating: Stick to a diet that's rich in fruits, vegetables, whole grains, and lean proteins. Limit intake of processed foods, sugary snacks, and alcohol. Certain diets, like the Mediterranean diet, are associated with longer lifespans.
Regular Exercise: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week, plus muscle-strengthening activities on 2 or more days each week.
Maintain a Healthy Weight: Being overweight or obese can lead to a number of health problems that may shorten your lifespan. Regular exercise and a healthy diet can help you maintain a healthy weight.
Don't Smoke and Limit Alcohol: Smoking and excessive alcohol use are both linked to a number of diseases that can shorten your lifespan.
Manage Stress: Chronic stress can have serious health consequences. Find healthy ways to cope with stress, like yoga, meditation, or mindfulness practices.
Regular Check-ups: Regular health check-ups and screenings can catch potential health problems early when they are most treatable.
Healthy Sleep: Prioritize good sleep hygiene. Poor sleep or sleep disorders can lead to chronic health issues.
Stay Socially Active: Maintaining social connections and regularly interacting with others can boost your mental health and may contribute to longevity.
Keep Learning: Lifelong learning and keeping your mind active may help maintain cognitive function as you age.
Practice Prevention: Get vaccinated, wash your hands frequently, and take other steps to prevent infections and diseases.
While these behaviors can't guarantee you'll live to 120, they certainly increase the odds of living a longer, healthier life. Also, it's important to consult with a healthcare provider for individual advice.
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- Play tennis and swim: A British study found that people who played tennis regularly had a 47% lower risk of dying than those who didn't.1
- Have children: Swedish research suggests that men with children can expect to live almost two years longer than those without.1
- Follow a low-calorie, high-nutrient diet: Calorie restriction with optimal nutrition (CRON diet) can help people live for 120 years or longer, according to some experts.2
- Think positive and challenge your mind: Most centenarians have a positive attitude and easily shed stress. Learning new skills and trying new hobbies can also help challenge your mind.3
- Maintain a healthy body weight: Eating a high-quality healthy diet and engaging in 30 minutes or more of moderate to vigorous physical activity daily can help maintain a healthy body weight.4
- Read "I've Decided to Live 120 Years: The Ancient Secret to Longevity, Vitality, and Life Transformation" by Ilchi Lee.5
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