How can I live longer?

What the science says now

Does moving more help?

The CDC says that even 10 more minutes a day of moderate-to-vigorous activity would make a difference, and that an estimated 110,000 U.S. deaths a year could be prevented if adults 40 and older did more. (Benefits of Physical Activity, CDC)

How many steps?

In one study the CDC cites, the risk of early death leveled off at about 6,000 to 8,000 steps a day for adults 60 and older. (Benefits of Physical Activity, CDC)

Does it help memory too?

Yes, and friends add to it. In a study combining four aging studies, people high in both exercise and mental-social activity could expect about 24.7 years free of memory and thinking problems from age 50. People low in both could expect 17.5. Each habit helped on its own, and together they came out on top. (Healthy aging: exercise plus an active social life means more memory-healthy years · Alzheimer’s & Dementia)

In people; observational.

What about your social life?

In adults over 50, more social connection was linked to better mood and sharper thinking. Taking part in social activities showed the strongest link. (Social life and health: joining in tied to a sharper mind and brighter mood · The Lancet Healthy Longevity)

In people; observational.

Can food help you stay strong?

In two groups of older adults in Spain, people who followed a plant-rich diet most closely were about half as likely to be frail. The figure was 0.52. Frailty means a loss of strength and energy that makes falls and trouble with daily tasks more likely. Vegetables and fruits showed the strongest link. (Eating more plants may help you stay strong and avoid frailty as you age · Journals of Gerontology Series A)

In people; observational.

What we don’t know yet

These studies watched people’s habits. They show links, not proof that a habit causes the benefit. Our notes measure healthy years, not simply how long someone lives, so we can’t tell you how many years any habit adds. The diet study measured eating only once, at the start. We also can’t say which habit matters most for you.

When to talk to your doctor

Talk with your doctor before starting a new kind of exercise, especially if you have a health condition, pain, or a history of falls. Ask what activity is safe for you and how to build up slowly. If you notice changes in your memory, strength or mood, mention them at your next visit.

Talk about it at dinner

Ask everyone at the table: “What is one thing we enjoy doing together that gets us moving?” Then pick a day this week for a family walk and let each person choose the route or a song to sing along the way.