5 Science-Backed Tips to Boost Longevity That Won’t Cost a Dime

On social media, the pursuit of aging well usually involves loosely studied supplements, high-tech wearables, and pricey gyms or spas. But living a longer, healthier life doesn’t need to be so complicated (or expensive).

To live longer and live well, according to longevity experts, going back to basics is really all you need. Here are the simple habits these experts recommend—and they don’t cost a dime.

1. Skip Your Morning Scroll, and Try a Morning Walk Instead

Physical activity to your body is like an oil change to your car, S. Jay Olshansky, PhD, professor of epidemiology and longevity researcher at the University of Illinois at Chicago, told Health.

“Exercise is remarkable in maintaining physical and cognitive functioning,” Olshansky said.

Walking may be a particularly good habit to get into. Walking is a regular part of daily life for people living in Blue Zones, which are regions across the globe with the highest concentration of centenarians (people who live over 100).

Walking has cardiovascular benefits such as improved blood pressure, cholesterol, and blood sugar, as well as improved bone health, sleep, and mental health.

2. Swap Two Less-Nutritious Grocery Items With Two Fruits or Vegetables

Adhering to the Mediterranean diet and DASH diet can support longevity by reducing the risk of heart disease, cancer, and other chronic illnesses.56 These diets emphasize whole foods while reducing processed foods.

Don’t get too hung up on the parameters of one specific diet, though, Alice Lichtenstein, DSc, PhD, senior scientist and director of the Cardiovascular Nutrition Team at the Tufts University Human Nutrition Research Center on Aging, told Health.

These diets include whole grains, fruits and vegetables (including plant proteins such as nuts and legumes), low-fat dairy, fish, lean poultry, and plant oils for cooking.

Identify two items on your grocery list that are less nutritious—such as ultra-processed packaged snacks—and cross them off. In their place, pick up two whole foods that you’re curious to try.

Eating more whole foods not only adds nutrients, it reduces foods high in added sugar, sodium, and saturated fat.

For lower prices, buy what’s in season and go for frozen over fresh—frozen produce is just as nutritious (since it’s picked at peak ripeness), and already washed and chopped.

3. Aim For At Least Seven Hours of Good Sleep Each Night 

Men who get adequate sleep (7-8 hours) live about five years longer than men who don’t; for women, it’s about 2.5 years.

On the flip side, poor sleep has been associated with metabolic issues, nervous system imbalance, chronic inflammation, and immune system disruptions, increasing your risk of heart disease, diabetes, and other chronic diseases.

Not getting enough sleep could also be dangerous for your cognitive health as you age. During sleep, your body clears out toxins from your brain. Without adequate sleep, there is an increased chance of developing Alzheimer’s disease and other dementias.

4. Connect With Your Community

Superagers are people over 80 whose memory functions match those of people decades younger. Superagers have one personality trait in common: they are social.

“This fits well with the larger body of research we have on the negative health consequences of loneliness and social isolation,” which can lead to premature death, said Rogalski, who was not an author of the paper.

Relationship quality matters more than the number of people you interact with.

One way to seek out meaningful connections is to volunteer your time. People who volunteered for 1-4 hours weekly experienced slower biological aging, a measure of how old your cells and tissues are compared to your actual age, as compared to those who didn’t volunteer at all.

5. Work on Being a Little More Optimistic

Being more optimistic could lead to a 15% longer life span.

Optimism has also been associated with lower levels of inflammation and healthier cardiovascular markers, said study author Laura Kubzansky, PhD, professor of social and behavioral sciences at the Harvard T.H. Chan School of Public Health.

Optimistic people “tend to have goals and the confidence to reach them,” the study authors wrote, so they may be more inclined to make healthier choices such as eating well, moving more, and not smoking.

Optimism may also help offset the effects of stress, Kubzansky told Health. When you’re future-oriented, you’re better able to recognize that in-the-moment chaos won’t last forever, and better cope with stressful periods.

Some Final Thoughts on Aging Well 

Scientists are continuing to learn more about the factors that influence how we age and how long we live, but they haven’t yet identified a “recipe” for superaging, Rogalski said.

In addition to genetics and environment, longevity is ruled by an intricate interplay between lifestyle choices, Aiello added.  When you don’t exercise, your sleep may suffer; when your sleep suffers, your stress can spike, so your mental health and food choices may also take a hit. It’s all connected.

Aging well is a “dynamic process,” Aiello said, and requires “the right balance for each individual.