Health experts have identified four crucial steps that we can all implement now to potentially extend our lifespan. While there are no guarantees when it comes to life expectancy, several significant contributing factors are within our control.
This advice is based on an eight-year study involving 6,200 men and women, conducted by the John Hopkins Centre for Behaviour and Health in the US. The research found that participants who adopted these behaviours reduced their risk of death from all causes within that period by a remarkable 80 percent.
The John Hopkins website outlined: “How to live longer? Here are those four factors, all within your control.”
Don’t smoke
Firstly, don’t smoke. If you had to choose any of these four steps to adhere to, the researchers said this is the most critical.
This is because smoking impacts coronary arteries and lungs, and smokers also have higher rates of cancer and stroke risk. Smoking is the primary cause of preventable deaths worldwide. The World Health Organisation (WHO) states that smoking is responsible for over eight million deaths globally.
Maintain a healthy weight
Secondly, maintain a healthy weight. As reported by the John Hopkins website, the healthiest individuals in the study maintained a body mass index (BMI) – a ratio of height to weight that measures body mass – of less than 25.
You can determine your BMI using a free BMI calculator such as the one provided by the NHS. “To reach (and maintain) a healthy BMI, get busy on lifestyle changes three and four”, the John Hopkins experts advised.
Get moving
The advice is simple: get up and move. If possible, aim for roughly 30 minutes of activity most days of the week. The website suggests: “Try breaking it into three 10-minute bouts of activity per day – a 10-minute walk in the morning, another at lunch and a stroll after dinner.”
According to NHS guidelines, regular exercise can decrease your risk of major illnesses such as coronary heart disease, stroke, type 2 diabetes, and cancer, and reduce your risk of premature death by up to 30 percent. The health body recommends at least 150 minutes of exercise a week.
Stick to the Mediterranean diet
In addition to staying active, making healthy food choices is crucial. Experts from John Hopkins recommend a Mediterranean-style diet, which includes fresh fruits and vegetables, tree nuts with healthy oils, fish (and less red meat), whole-grain carbs, and olive oil for cooking.
This diet is frequently recommended by health bodies due to its numerous benefits. For instance, a study published in JACC CardioOncology in 2024 found that a Mediterranean diet could promote longevity and cardiovascular health in cancer survivors.
Referencing another article on how to live longer, the John Hopkins website encourages: “It’s never too late.” “Whatever healthy change you want to make, it’s not too late to see big benefits,” it said.