Unlock the Secrets of Centenarians: Simple Habits for a Long, Healthy Life

Ever wondered how the people in the Blue Zones—centenarians—reach 100 and beyond while staying vibrant, engaged, and in great health?

Science shows that our choices—our daily habits, diet, and lifestyle—are the biggest influences on how we age. While genetics do play a role (about 10–20%), it’s really how we live that shapes our health and longevity. Remarkably, our lifestyle choices can even affect how our genes are expressed! And for centenarians, their advanced age is largely shaped by their everyday practices.

So, here’s what we know: people who live the longest aren’t just “lucky.” They’re purposeful about how they live, which is why the following habits can be so powerful for longevity and health.

These are the habits often shared by centenarians—those who thrive at 100+ years. Let them inspire you to adopt practices that can support a longer, healthier life!

1. Move Throughout the Day
   Centenarians don’t hit the gym hard but they’re constantly active. Daily movement is embedded into their routines—whether that’s walking, gardening, or doing gentle physical activities that keep them mobile and strong. Find ways to incorporate light movement into your day; take the stairs, walk during calls, or stretch when you’re winding down at night.

2. Mostly Plant-Based Eating
   A diet rich in whole foods—think colorful fruits, vegetables, legumes, and whole grains—dominates the plates of centenarians. They eat a variety of plants, which provide essential nutrients and fiber, supporting gut health, longevity, and lower rates of chronic diseases. If you’re aiming to live a longer, healthier life, try adding an extra serving of veggies to every meal and prioritize plant-based proteins like beans or lentils.

3. Strong Social Connections
   People who live longer have tight-knit social circles and stay connected to their communities, family, and friends. These bonds provide emotional support, reduce stress, and give life more meaning. Spend time with people who lift you up and try to nurture those connections regularly.

4. Cultivate a Sense of Purpose
   Centenarians often wake up with a sense of purpose—a reason to get out of bed that brings fulfillment. It’s not just a “nice to have”—studies show that having purpose adds years to life. Ask yourself what gives you a sense of joy and direction, and look for ways to incorporate that into your day-to-day life.

5. Stress Management
   Chronic stress is a known health detriment, and centenarians understand this. They incorporate routines for stress relief, like prayer, meditation, or simple daily rituals that help them unwind. Consider adding even five minutes of meditation or deep breathing into your day for a powerful stress reset.

6. Prioritize Quality Sleep
   Quality sleep is essential for recovery, cellular repair, and overall wellness. Those who live long tend to prioritize a restful night’s sleep with regular sleep patterns. Keep your sleep hygiene top-notch—avoid screens an hour before bed, keep your room cool and dark, and aim for 7–9 hours.

7. Limit Alcohol, Avoid Smoking/Smoke
   If centenarians drink, it’s typically in small amounts, often as part of a social event or a meal. Moderation is key. They also avoid smoking, which can be a major contributor to shortened lifespan. If you enjoy a drink, try keeping it for special occasions or social gatherings, and savor it mindfully.

By focusing on these centenarian-inspired habits, we can positively impact our health, longevity, and overall quality of life. Longevity isn’t about perfection, but about small, consistent choices that compound over time.

What habits are you embracing for a long, healthy life? Share your thoughts in the comments below—I'd love to hear!