People living to extreme old age, often past 90 or even 100, share a surprising set of common habits that contribute to their remarkable longevity. These practices are not complex or expensive. Instead, they involve simple, consistent lifestyle choices related to diet, physical activity, and social well-being. Studies of these long-lived populations, particularly those in "Blue Zones" around the world, show a clear pattern in how they eat, move, and connect with others. ### Embrace a Plant-Forward Diet Many of the world's longest-living individuals eat a diet rich in plant-based foods. Their meals emphasize fruits, vegetables, whole grains, and legumes like beans, lentils, and chickpeas^{[1][2][3][4][5]}. These foods are often consumed in season and make up 95% to 100% of their diet^[1][3]. Daily consumption of legumes, around one cup, is common and helps stabilize blood sugar, nourish gut bacteria, and provide plant protein^[4]. Nuts are also a regular snack, with studies showing that a handful daily can lower the risk of death by 20%^[4][6]. Conversely, meat is eaten sparingly, often as a side or for special occasions, and processed foods and added sugars are limited^[3][7][6][5]. ### Move Naturally Every Day Centenarians do not typically "work out" in gyms; instead, physical activity is built into their daily lives^{[1][8][7][4][9][10]}. Activities like gardening, walking, and performing household chores keep them consistently moving^{[1][4][9][10]}. This incidental, low-intensity movement, spread throughout the day, has been linked to a 30% lower mortality risk compared to prolonged sitting^[4][9]. Regular physical activity can add years to one's life, with studies suggesting up to 6.9 additional years of life expectancy^[11][12]. ### Cultivate Strong Social Connections Meaningful relationships with family, friends, and community are a consistent predictor of a long life^{[13][2][14][15]}. Strong social ties can increase the likelihood of survival by 50%^[15]. Social isolation, conversely, carries a risk of premature death similar to smoking or obesity^[13]. Dr. Robert Waldinger, director of the Harvard Study of Adult Development, states that "People who are more socially connected to family, to friends, to community, are happier, healthier, and live longer"^[13]. These connections provide emotional support, encourage healthy behaviors, and buffer against stress^[14][16][17]. ### Find Your Purpose in Life Having a clear sense of purpose, often called "ikigai" in Japan or "plan de vida" in Costa Rica, is a powerful factor in longevity^{[18][1][19][20][21][22]}. Research shows that individuals with the highest sense of purpose have a 46% reduced risk of mortality over four years^[18]. This motivation to engage with life's goals can lead to healthier lifestyle choices, better sleep, and reduced chronic stress^[18][20]. It provides a framework for dealing with challenges and fosters a positive outlook, adding years to both lifespan and "healthspan"^[20][23]. ### Manage Stress Effectively Chronic stress can accelerate aging, increase inflammation, and harm the immune system^[24][25]. Long-lived people often incorporate daily rituals to reduce stress, such as prayer, naps, meditation, or simply taking time to relax^{[26][1][21][22][27]}. Learning to manage emotions and accept what cannot be changed are key strategies^[26][28][27]. Reducing stress can improve cardiovascular health, lower blood pressure, and lead to a longer, healthier life^[24][27]. ### Prioritize Quality Sleep Adequate and consistent sleep is fundamental for longevity. Not getting enough sleep is a significant symptom of stress and can negatively impact health^[26][24]. Centenarians typically sleep well, rise early, and expose themselves to morning sunlight, which helps regulate their circadian rhythm^[4]. Aiming for seven to nine hours of quality sleep each night is crucial for managing stress, improving mood, and supporting overall health^[24][29]. ### Practice the 80% Full Rule A common practice in some longevity hotspots, like Okinawa, Japan, is "Hara Hachi Bu," which means stopping eating when 80% full^{[7][4][17][22][30]}. This mild calorie restriction helps prevent overeating, stabilizes insulin levels, and promotes fat metabolism^[4][17]. Animal studies have shown that caloric restriction can increase life duration and reduce age-related diseases^[8]. This habit gives the body time to signal fullness and supports cellular repair^[4]. ### Avoid Tobacco Products Not using tobacco is a critical habit shared by those who live the longest^[2][31][32]. Smoking is a leading cause of preventable death and is linked to numerous diseases and conditions^[2]. Studies have consistently shown that avoiding tobacco significantly lowers the risk of total death, cancer, and heart disease^[31]. Centenarians, on average, do not smoke^[33][32]. ### Drink Alcohol in Moderation For many long-lived populations, moderate alcohol consumption is a common practice, often enjoyed with food and friends^{[1][3][8][21][30]}. Red wine, particularly in regions like Sardinia and Ikaria, is noted for its antioxidants^[30][10]. While some Blue Zones, such as Loma Linda, California, practice abstinence for religious reasons, for others, one to two glasses daily can help reduce stress and may offer certain health benefits^[22][30]. ### Value Family and Community Strong family ties and a deep respect for elders are hallmarks of longevity cultures^{[1][21][22][10][34]}. Multigenerational households are common, providing emotional security and social support systems^[22][10]. This emphasis on family creates a supportive environment that can buffer against life's challenges and foster a sense of belonging^[16][10]. Engaging with family and community members, even strangers, contributes to overall well-being and a longer life^{[15][16][32][34]}. These simple, consistent habits, rather than extreme measures, appear to be the shared blueprint for a longer, healthier life across diverse cultures.