5 ways to improve longevity in 2025

• Human lifespan is influenced by complex factors such as lifestyle.
• Longevity and quality of life in later life can be improved through modifiable lifestyle behaviors such as diet, exercise, and limiting sedentary behavior.
• As with any resolution, sustainability is key, so find ways to incorporate healthy habits that keep you hooked and happy.

The science behind longevity, which extends human lifespans, continues to advance year after year.

Although the true fountain of youth has yet to be discovered, research shows that lifestyle choices, especially diet and exercise, play a huge role in determining whether we live long, healthy lives. . This is good news. That's because it means you likely have better control over the factors that affect your longevity than you think.

Although we can't change our genes yet, science shows us that: gene structure It's just one part of the complex puzzle of lifespan. Today there is even more emphasis on above healthy aging than that It's not just a matter of prolonging life.

“The question we really need to ask and focus on is not how long we live, but what is healthy aging and healthy lifespan?” Dr. Amanda Boycea health scientist administrator in the NIH's National Institute on Aging, Division of Biology of Aging, told Healthline.

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

Although they may seem quite different in terms of culture and geography, they both emphasize important things. similar dietary patterns. Consume more fish as a source of protein. Fats that are good for brain activation and heart health. Also, include plenty of whole vegetables (raw or fermented) and limit overly processed foods and sugar.

“As the new year approaches, please know that no 'quick diet' will work. When thinking about longevity, we need to consider dietary patterns and changes that have a long-term impact and, most importantly, are sustainable. ” said Alyssa Kwan, MA, RD; She is a clinical nutritionist in the Department of Cardiology at Stanford University.

If you want to start changing your eating habits to align with these habits, but don't know where to start, here are some simple tips.

“Focus on one component at a time and make sure it's one that fits your personal, religious, and cultural preferences. For example, if you like lentils, add white rice to your vegetable bowl. Substitute lentils. But if you don't like fish, look to other protein sources.” kristin kirkpatrickMS, RD, dietitian at the Cleveland Clinic and co-author of Regenerative Health.

Obesity is associated with numerous chronic diseasescardiovascular disease and diabetes, and even short lifespan. For many adult Americans, shedding a few extra pounds can be extremely beneficial to longevity and overall health.

But instead of just trying to lose weight, ideal weight Depending on your age, gender and height. Even if I lose 5% of body weight It can have a big impact on everything from blood sugar levels to blood pressure.

“Maintaining a healthy weight across life stages is critical to healthy aging and improving both longevity and healthspan.” Frank B. Fu, MD; Professor and Chair of the Department of Nutrition, Harvard T. H. Chan School of Public Health.

“Clinical trials have shown that weight loss can be achieved through lifestyle changes and drug therapy. GLP-1 agonistor weight loss surgery, is associated with a lower risk of chronic diseases and early death, such as diabetes, cardiovascular disease (CVD), and certain cancers,” Hu said.

You may be sitting for more time than is healthy. It's probably not your own fault. I sit when I use my computer, watch TV, or meet friends at a coffee shop. However, as in our life, become sedentaryscience is Bad influence It can lead to longevity and disease risk.

“Sedentary behavior, such as excessive television viewing, is associated with an increased risk of chronic diseases such as diabetes, cardiovascular disease (CVD), and premature death. This increased risk is primarily due to increased obesity. This is due to decreased physical activity,” Hu said.

Even if you exercise regularlysedentary behavior carries serious health risks. So don't just think about making up for your lazy days with hard gym sessions. Whether you still exercise regularly or just take a walk around the house or office, think about ways to increase your physical activity throughout the day.

new the study Published in Decemberber 2024 found that among older adults, cardiovascular fitness is a good indicator of brain health across multiple cognitive domains, including memory.

Finding fun ways to increase your physical activity and reduce your sedentary time is key to making your habits sustainable.

As a starting point, Recommended by CDC Adults should do at least 150 minutes of moderate-intensity physical activity per week.

“Two things in older adults that lead to a decline in quality of life as a result of aging are changes in cognition and functionality, and standing up. Exercise has a huge impact on both. ” Dr. Katherine T. Ward, Stanford University's clinical director of geriatric medicine told Healthline.

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

“You can also incorporate physical activity into your daily routine, such as getting off the train one stop early and walking, or just watching TV while you exercise,” she said.

Yes, you may have heard it before. science You can live longer if you quit smoking. period.

• maintain a healthy weight
• regular physical activity
• healthy eating
• Consume only moderate amounts of alcohol

Why is smoking so deadly? It has been linked to everything from cancer and heart disease to diabetes and COPD. Quitting smoking not only lowers your risk of all of these diseases; can be added 10 years left to live.

Healthline asked experts for their top recommendations for longevity in 2025. Their answers are:

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

“Whatever you're doing for physical activity, add 30 minutes to it,” Ward told Healthline.

“Move your body. Take a walk after dinner, have a family dance party, try a new sport. It will not only improve your health, but also hopefully bring more joy to your life.” “Yes,” Boyce said.

When it comes to healthy eating, think about other behaviors like exercise and sleep as well.

Kirkpatrick says, “Match your eating patterns (not diets) to your why. For example, if your 'why' is 'I don't want to get dementia like my mother,' Pay attention to supplements, appropriate exercise, and nutrient-specific patterns (along with stress management and enhanced sleep). ”

“Overall, to extend your lifespan you need to think about sustainability. Maximize your sleep, minimize your stress levels and live an active lifestyle with around 150 minutes of physical activity per week. Other factors should also be considered, such as practice,” Kwan added.