5 ways to improve longevity in 2025

• Human longevity is affected by a complex number of factors, including lifestyle.
• Through changeable lifestyle behaviors, including diet, exercise, and limiting sedentary behaviors, you can improve longevity and quality of life during aging.
• As with any resolution, sustainability is key, so find ways to incorporate healthy habits that will keep you engaged and happy.

The science behind longevity – extending human lifespan – continues to improve with each passing year.

Although we have yet to discover a true fountain of youth, research indicates that lifestyle choices, particularly diet and exercise, play a huge role in determining our longevity and health. This is good news, because it means you probably have more control over the factors that influence longevity than you think.

Even though we still can’t change our genes, science indicates that genetic makeup is just one part of the complex lifespan puzzle. Today, there is also more emphasis on age healthily instead than the simple extension of life.

“The question we should really be asking and focusing on is what healthy aging and lifespan is, not lifespan. » Amanda Boyce, Ph.D.., health science administrator in the Division of Biology of Aging at the NIH National Institute on Aging, told Healthline.

Healthline spoke with various health and medical experts to find the best and most practical recommendations for living longer and aging gracefully in the new year.

Although they may seem poles apart in terms of culture and geography, both emphasize similar eating habits. They consume a lot of fish as a source of protein, rich in brain-boosting, heart-healthy fats. They also contain plenty of whole vegetables (fresh or fermented) and limit heavily processed foods and sugar.

“As the new year approaches, know that no “miracle diet” will have an impact. When we think about longevity, we need to consider eating habits and changes that will have a lasting impact and, most importantly, be sustainable! » said Alyssa Kwan, MS, RD, Clinical Cardiology Dietitian, Stanford Medicine.

If you want to start changing your diet to better align with these practices but aren’t sure where to start, here are some simple tips.

“Focus on one item at a time and make sure it is something that aligns with your personal, religious, and/or cultural preferences. For example, if you like lentils, use them in place of white rice in vegetarian bowls. But if you don’t like fish, focus on other sources of protein,” said Kristin KirkpatrickMS, RD, nutritionist at the Cleveland Clinic and co-author of Regenerative Health.

Obesity is linked to many chronic diseasesincluding cardiovascular disease and diabetes, and yes, even a shorter lifespan. For many adult Americans, losing a few extra pounds can be extremely beneficial for longevity and overall health.

But rather than just trying to lose weight, learn about ideal body weight for your age, gender and height. Lose even 5% of your body weight can have a significant impact on everything from blood sugar to blood pressure.

“Maintaining a healthy weight throughout the life stages is essential for healthy aging and for improving both lifespan and health,” said Frank B. Hu, MD, PhD, professor and chair of the Department of Nutrition, Harvard TH Chan School of Public Health.

“Clinical trials have shown that weight loss achieved through lifestyle changes, medications such as GLP-1 agonistsor weight loss surgeries, are associated with a reduced risk of chronic diseases, including diabetes, cardiovascular disease (CVD) and certain cancers, as well as premature death,” Hu said.

Chances are you’re sitting way more than is good for your health. It’s probably not your fault: you’re sitting when using a computer, watching TV, or meeting friends at a coffee shop. But as our lives have done become more sedentaryscience has looked into negative effects this can impact longevity and disease risk.

“Sedentary behaviors, such as watching television for an extended period of time, have been associated with an increased risk of chronic diseases, including diabetes, cardiovascular disease (CVD), and premature death. This increased risk is mainly attributed to the increase in obesity and the shift in physical activity,” Hu said.

Even if you exercise regularlySedentary behavior carries serious health risks. So don’t just think about trying to compensate for lazy days with a hard gym session. Think about ways to increase physical activity throughout the day, even if that means just taking a walk around your home or office, although you still exercise regularly.

New research published in DecemberA November 2024 study found that among older adults, cardiorespiratory fitness was an excellent indicator of brain health across several cognitive domains, including memory.

Finding ways to increase physical activity and reduce sedentary time in enjoyable ways is key to making this habit sustainable.

As a starting point, the The CDC recommends that adults practice at least 150 minutes per week of moderate-intensity physical activity.

“In older adults, the two things we see as a result of aging that lead to a decline in their quality of life are changes in cognition and functionality, standing. Exercise is by far what concerns them both,” Katherine T. Ward, MD, chief of the clinical section of geriatrics at Stanford Medicine, told Healthline.

Boyce adds that establishing habits that can reduce sedentary behaviors and increase activity at the same time is a great place to start.

“You can also incorporate physical activity into your daily life. For example, get off the train one stop early and walk or group behaviors like watching TV while you exercise,” she said.

Yes, you’ve heard it before, but the science is as firm as ever: stop smoking and you will live longer. Period.

• maintain a healthy weight
• regular physical activity
• healthy eating
• consume only a moderate amount of alcohol

Why is smoking so deadly? It’s linked to everything from cancer and heart disease to diabetes and COPD. Quitting smoking not only reduces the risk of all these diseases, but can add up to ten years of life expectancy.

Healthline asked experts to give their top recommendation for longevity in 2025, and here’s what they said:

“Maintaining a healthy weight through diet and exercise is a goal I have continually strived for,” Hu said.

Ward told Healthline: “Whatever physical activity you do, add an extra 30 minutes to it. »

“Move your body. Take a walk after dinner, have a family dance party, or try a new sport. Not only will it improve your health, but hopefully it will bring more joy into your life,” Boyce said.

When it comes to eating healthily, think holistically about other behaviors, including exercise and sleep.

Kirkpatrick emphasized, “Match your diet (not your diet) with your why. If your “why” is “I don’t want to suffer from dementia like my mother,” for example, pay attention to appropriate supplements, adequate physical activity, and a nutrient-specific diet (as well as improved management stress and sleep). .”

“Overall, to improve longevity, think about sustainability. Consider other factors such as maximizing sleep, minimizing stress levels and adopting an active lifestyle around 150 minutes of physical activity per week,” Kwan added.