A recent study reveals five powerhouse health habits that could add a decade—or more—to your lifespan. Women who embrace these habits may gain up to 14 extra years, while men could see an increase of 12. So, what are these longevity boosters? It all comes down to the fundamentals: avoiding tobacco, maintaining a healthy weight, staying active with moderate to vigorous exercise, drinking alcohol in moderation, and following a nutritious diet.
Synthesizing over 34 years of data from thousands of American men and women, this study is one of the first to successfully quantify the long-term impact of healthy habits. As of spring 2018, the average U.S. life expectancy sits at 79.3 years—several years shorter than most other high-income nations. Meanwhile, Hong Kong, South Korea, and Japan lead the world in longevity, with life expectancies averaging around 85 years.
Let’s dig into the study’s focus: the five habits.
1. Put a Stop to Smoking
It’s no secret that smoking is dangerous. Research overwhelmingly confirms its devastating effects—diminished senses, compromised airways, narrowed blood vessels, accelerated aging, tar-clogged lungs, and a host of life-threatening diseases, including cancer. According to Australia’s Department of Health and Aged Care, two-thirds of long-term smokers will either die from their habit or see their lifespan significantly shortened. If you’re trying to quit, help is available through local support groups, online communities, and even certain insurance plans that help cover nicotine replacement therapy and cessation treatments. And if you’ve never smoked, staying smoke-free is one thing you can do that will help you live long and live well.
2. Focus On Nutrients
Every person needs a balanced, high-variety diet with a focus on nutrients. If you want to live a long life, you need protein, fat, and carbs as well as an optimum level of key vitamins and minerals; otherwise, your cells will not be able to carry out their functions. Fast, convenient, high-calorie meals are not the only culprits in the lineup here. In fact, a growing body of research shows that modern farming practices have stripped much of the earth’s soil of its essential nutrients. The result: the globe’s produce and animal products are less nutrient-dense than they were in the middle of the 20th century. So, even if you’re eating a plate full of fruits, veggies, and quality protein at every meal, you still may not be getting what you need. In fact, most people in the world are deficient in vitamins A, B12, C, D, iron, magnesium, iodine, and many others, all of which are star players in a healthy body. Prioritize nourishment over aesthetics, and take charge of your well-being with regular doctor visits, bloodwork, and proactive health maintenance.
3. Maintain Healthy Body Mass
Maintaining a healthy weight is always important, but it becomes increasingly important as you age and you lose your ability to build muscle, maintain bone density, and keep your metabolism running quickly. Having excess weight is directly related to serious health concerns like type 2 diabetes, heart disease, stroke, gallbladder disease, joint pain, breathing problems, sleep apnea, infertility, anxiety, and depression, all of which can prematurely end a life or severely limit its quality. On the other hand, not weighing enough is linked to compromised immunity, delayed healing, anemia, hormone and fertility disorders, as well as issues with temperature regulation, energy, malnutrition, and bone density. If you want to be around for the long haul, aim for moderation, consult with your doctor about weight goals, and approach weight maintenance at a slow, easy, sustainable pace.
4. Moderate Your Drinking
Like smoking, excessive drinking takes a serious toll on your body over time. Moderation is key—one 5-ounce glass of wine per day for women and two for men is considered acceptable. Beyond that, alcohol consumption may start to eat away at your lifespan. However, this topic isn’t black and white. While some studies highlight red wine’s potential benefits for heart health and stroke prevention, alcohol in any amount is linked to an increased risk of cancer, liver disease, mental health disorders, temporary cognitive impairment, injuries, accidents, and difficulty functioning normally the day after. Take an honest look at your drinking habits and ensure they align with the longevity you hope to achieve.
5. Exercise
Regular exercise is the final powerhouse habit of those who live long, healthy lives. Prioritizing muscle-building over simply burning calories is linked to injury prevention, flexibility, mobility, metabolic and hormone health, and even chronic pain relief. According to the Atlantic Health System, low muscle mass is associated with a higher risk of death from cancer, heart attacks, and lung disease. On the flip side, strong muscles help prevent bone loss, weight gain, and blood sugar spikes—even when you’re at rest. In other words, your muscles keep working for you, even if you’re spending the day on the couch.
The good news? Exercise doesn’t have to be a time drain. Small, consistent movements can make a big impact—like parking farther from store entrances, walking on a pad while watching TV, or squeezing in a quick 20-minute workout video at home. There’s no need for long, boring, grueling gym sessions—just focus on moving more throughout your day. Your body (and older self) will thank you.
If you’d like to read more about how to improve life expectancy, check out our article ‘Life Expectancy on the United States Compared to Other Countries.’
Have Health Insurance Questions?
We hope that this information on healthy habits is helpful for you.
Insurance is oftentimes overwhelming and we want to shed light on the industry by answering your questions. Comment below and your question may be the topic of our next post!
If you liked this article, share it with your friends!
Empower Brokerage wants to help you find the insurance coverage you need and help you save money getting it. Stay on top of your health and give us a call at (844) 410-1320.
Get affordable health insurance quotes by clicking here.
See our other websites:
This article was updated on 2/26/2025.