Simple habits might help you live a decade longer, according to Harvard experts; 9 habits for longevity 

Best exercises: Just 30 minutes of brisk walking, cycling or swimming most days can strengthen your heart, lift your mood and boost energy levels (Image: Pexels)

Your lifestyle and everyday choices determine not only your health but also how long you live. Adding years to your life can be as simple as eating a healthy diet, making regular physical activity and good sleep a priority, along with a few other everyday habits.

According to a major study from Harvard’s T.H. Chan School of Public Health, the choices we make each day, what we eat, how we move, and how we care for our bodies,  can add not just years to our lives, but vitality to those extra years.

Researchers followed nearly 80,000 women and 44,000 men over more than three decades, tracking how their lifestyles affected their longevity. The findings were striking: adults who adopted five simple healthy habits lived, on average, 12 to 14 years longer than those who didn’t follow any. For women, that meant living well into their early nineties; for men, their late eighties.

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Even more remarkably, these habits slashed the risk of dying from heart diseaseby 82 percent and cancer by 65 percent, two of the biggest killers worldwide. As Harvard nutrition chair Professor Frank Hu notes, the real challenge is not knowing what to do, but making it easy for people to make healthy choices. Communities that provide safe spaces to walk, affordable nutritious food, and workplaces that support wellbeing make it far simpler to live healthily.

9 habits that help you live longer:

Eat a balanced, colourful diet: Aim for a plate full of variety: fruits, vegetables, whole grains, nuts and lean sources of protein. These foods are rich in vitamins, minerals and antioxidants that protect your heart and support your immune system. Try to limit ultra-processed foods, refined sugars and saturated fats. A good rule of thumb: choose foods your grandmother would recognise as real food.

Move your body every day: You don’t need a gym membership to reap the benefits of movement. Just 30 minutes of brisk walking, cycling or swimming most days can strengthen your heart, lift your mood and boost energy levels. Even small bursts — taking the stairs, walking to the shops, stretching between tasks —  all count towards keeping active.

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Maintain a healthy weight: Keeping your Body Mass Index (BMI) within the healthy range (roughly 18.5–24.9) helps reduce the risk of conditions such as heart disease, type 2 diabetes and certain cancers. Instead of chasing perfection, focus on sustainable habits: balanced meals, regular movement and mindful eating rather than restrictive dieting.

Keep alcohol in moderation: A glass of wine or a pint with friends can be perfectly fine, but regular heavy drinking increases the risk of liver problems, heart disease and certain cancers. The NHS recommends no more than 14 units a week, spread across several days with alcohol-free days in between.

Quit smoking, completely: No lifestyle change has a bigger impact than giving up cigarettes. Smoking damages nearly every organ in the body and dramatically increases the risk of heart disease, stroke and cancer. The good news is it’s never too late: quitting at any age brings almost immediate health benefits and adds years to your life.

Look after your mental wellbeing: Your mind and body are deeply connected. Chronic stress and anxiety can weaken your immune system and harm your heart. Simple practices such as meditation, journalling, mindfulness or taking time offline can restore balance and calm. Prioritising rest and self-care isn’t indulgent — it’s essential.

Stay socially connected: Friendships are powerful medicine. People with strong social ties tend to live longer and report greater happiness. Whether it’s catching up with family, joining a club, volunteering or simply having a chat with a neighbour, regular connection keeps loneliness at bay and boosts wellbeing.

Get enough quality sleep: Aim for seven to eight hours of sleep each night. While you rest, your body repairs tissues, balances hormones and consolidates memories. Poor sleep, on the other hand, increases the risk of obesity, diabetes and heart disease. Good sleep hygiene — such as keeping a regular bedtime, limiting screens and creating a calm environment — makes a big difference.

Find a sense of purpose: People who feel their life has meaning, whether through work, hobbies, caring for others or community involvement — tend to live longer and feel more fulfilled. Purpose gives direction, reduces stress and keeps the spirit strong, particularly as we get older.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.