9 Practical Steps to a Longer, Healthier Life
April 08, 2025
Do you think you’ll be dancing at your 100th birthday party? You could be.
Life isn't about how long we live, but how well we live. It's about having the energy to enjoy experiences like travel, hobbies and time with loved ones.
“You don’t want to just live long; you want to live healthy,” says Manisha Parulekar, M.D., a geriatrician in Hackensack, New Jersey. “Living life is about being in the community, being able to take care of yourself and doing things you love.”
While there’s no immediate or magic solution to guarantee longevity, there are simple healthy habits that you can adopt into your daily routine to help you live a longer, healthier life.
#1: Walk for 5 Minutes After Each Meal
Finding large chunks of time to dedicate to exercise can be daunting, so start small.
Dr. Parulekar says, “Every time you eat, walk for five minutes. Walking is a great exercise because you’re bearing your own weight, and even if you haven’t been very active lately, it's a great way to start moving.”
Each week you should aim for:
- 150 minutes of moderate-intensity exercise, like walking
- At least two days a week of strength training
“Use small weights, water bottles or soup cans,” Dr. Parulekar says. “It helps your bone and muscle health and increases your strength.”
#2: Embrace the Mediterranean Diet
Aim to eat more plant-based foods and staples of the Mediterranean diet, like:
- Fruits
- Vegetables
- Whole grains
- Beans
- Nut
- Fish
One study found that women who adopted a Mediterranean diet were 23 percent more likely to live longer.
It can be challenging to make a complete overhaul in your diet, so start small. “Focus on making gradual shifts towards the healthier eating,” Dr. Parulekar says. “Limit processed foods, sugar, red meat and saturated fats, and add more vegetables.”
#3: Prioritize Prevention & Important Health Screenings
Don’t wait until you’re sick to see your doctor, by making preventative care a priority, you can stay on top of your health.
Preventative care, like health screenings, can increase life expectancy and help reduce health care costs.
“Chronic diseases – like hypertension, diabetes – and cancer are the two three big threats that can cut your life short,” Dr. Parulekar says. “Prevention and screening allow us to age healthier.”
Regular check-ups and screenings can include monitoring:
- Blood pressure
- Cholesterol
- Cancer screenings
- Skin checks
- Need for vaccinations
#4: Stay Connected: Make Time for Friends
That’s right – it’s the doctor’s order to plan that weekend away with your friends that you’ve been daydreaming about.
“Having a good social network is really beneficial for our brain health and overall well-being,” Dr. Parulekar says.
Loneliness can be a risk factor for depression and memory loss disorders like dementia – socializing is good for your soul and mind!
#5: See The Glass as Half Full: Maintain a Positive Outlook
Being positive and having an optimistic mindset can actually help you live a healthier and longer life.
Some studies have found that optimism has helped:
- Women live longer: Scientists studied over 150,000 women of all different backgrounds. The women who were the most optimistic lived almost four and a half years longer than those who weren't as optimistic. While being optimistic often means people make healthy choices like exercising and eating well, that only explained part of why they lived longer.
- Men better manage their stress: Another study looked at men and found that optimistic men experienced fewer negative emotions and stress in their daily lives.
“Even if you’re not someone who’s typically had an optimistic mindset, it’s something that you can train your mind to do,” Dr. Parulekar adds. “Little changes in your day can help make a difference. Start your morning with gratitude – it doesn’t have to take a lot of time. You can keep a notebook and write down one thing you’re grateful for each day.”
#6: Set a Bedtime Routine: Get 7 to 8 Hours of Sleep
“Our body needs the rest, and that’s when all the recharging happens,” Dr. Parulekar says.” If we don’t allow enough time, our body won’t heal or replenish energy stores, and we can’t function as well as we should.”
Make sleep a priority and focus on:
- Getting seven to eight hours of sleep a night
- Make sure your sleep space is dark, quiet and cool
- Keep a regular sleep schedule, even on weekends
“A lot of people walk around saying, ‘I do fine with four hours,’” Dr. Parulekar says. “That just isn’t enough.”
One study found that men who regularly got enough sleep could add up to five years to their lives, and women could add two years to theirs.
Sleep deprivation can lead to issues including:
- Cardiovascular: Heart disease, high blood pressure, stroke
- Metabolic: Diabetes, obesity
- Other: Kidney disease, depression
#7: Turn Down the Stress, Turn Up Self-Care
In addition to the emotional toll stress plays on your mind, chronic stress can also increase your risk of death.
“A little stress can give us motivation to complete tasks, like finishing a project on time or cleaning your house, but once it exceeds that, ongoing stress accelerates aging,” Dr. Parulekar says.
Stress management techniques can include:
- Regular exercise
- Mindfulness and meditation practices
- Staying social
- Limit caffeine and alcohol intake
If you’re having difficulty coping with stress on your own, it’s important to seek help.
#8: Keep Your Weight in Check
Maintaining a healthy weight decreases your risk for numerous health problems, including:
- Heart disease
- Diabetes
- Osteoarthritis
- Certain cancers
- Sleep apnea
- Mental health issues
- Kidney Disease
Body mass index (BMI) is a height-weight ratio that doctors use to determine if someone is at a healthy weight for their height. To calculate your BMI, you take your weight and divide it by your height twice.
The BMI categories include:
- Underweight: less than 18.5
- Normal weight: 18.5-24.9
- Overweight: 25-29.9
- Obesity: 30 or higher
Being in a healthy BMI range can make a real difference in how you feel. If you're currently in the obesity category, remember that even small steps towards weight loss can have a positive impact on your health.
#9: Say Goodbye to Smoking & Alcohol
Smoking and drinking alcohol both increase your risk of certain cancers and can lead to early death.
Instead of reaching for a glass of wine at the end of the day, try a mocktail or another healthier treat like a piece of dark chocolate.
If you’re trying to quit, you don’t have to do it alone, says Dr. Parulekar. “Ask your doctor for help – evidence suggests that people who do have more success than people who try to quit themselves,” Dr. Parulekar says.
Key takeaways: While there’s no magic formula to ensure a longer life, by incorporating these practical tips, you can increase your chances of living a longer, healthier and happier life. Even small changes can make a big difference over time.
Next Steps & Resources:
- Meet our source: Manisha Parulekar, M.D.
- To make an appointment with Dr. Parulekar or a doctor near you, call 800-822-8905 or visit our website.
The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.
