Human longevity is shaped by a wide range of factors, many of which are tied to everyday lifestyle choices. By adjusting behaviors such as nutrition, physical activity, and reducing time spent sitting, it’s possible to enhance both life expectancy and quality of life as we age.

As with any long-term goal, consistency matters most. The healthiest habits are the ones you can realistically maintain and enjoy. While the science of longevity—extending the human lifespan—continues to advance, researchers increasingly emphasize how well we live, not just how long.

Although a true “fountain of youth” doesn’t exist, research consistently shows that lifestyle decisions—especially diet and exercise—have a powerful influence on long-term health. The encouraging takeaway is that many of the most important drivers of longevity are within your control.

Genetics still matter, but they’re only one piece of the puzzle. Today, experts focus more on healthy aging and healthspan—the number of years lived in good health—rather than lifespan alone.

“What we should really be asking is how to promote healthy aging, not just longer life,” said Amanda Boyce, PhD, a health scientist administrator at the National Institute on Aging, in an interview with Healthline.

To identify the most practical and science-supported ways to live longer and age well, Healthline consulted experts across medicine and public health.

5 Research-Backed Ways to Support Longevity in 2025

1. Adopt a Mediterranean or Japanese-style diet

When it comes to dietary patterns linked to longer life and disease prevention, research consistently highlights the Mediterranean and Japanese (particularly Okinawan) diets.

Despite cultural differences, these diets share key features: frequent consumption of fish rich in heart- and brain-healthy fats, abundant vegetables (including fermented varieties), and minimal intake of processed foods and added sugars.

“As we enter the new year, it’s important to remember that there’s no single ‘quick-fix’ diet,” said Alyssa Kwan, MS, RD, a clinical dietitian in cardiology at Stanford Medicine. “Longevity depends on sustainable eating patterns that can be maintained over time.”

For those unsure how to begin, experts suggest making gradual, personalized changes.

“Start with one element that fits your lifestyle, culture, or preferences,” said Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic. “If you enjoy lentils, try swapping them in for refined grains. If fish isn’t appealing, focus on other high-quality protein sources.”

2. Aim for a healthy body weight

Excess weight is strongly associated with chronic conditions such as heart disease, diabetes, and reduced lifespan. For many adults, losing even a small amount of weight can yield meaningful health benefits.

Rather than focusing solely on the scale, experts recommend understanding what a healthy weight looks like for your age, sex, and height. Research shows that losing as little as 5% of body weight can improve markers like blood sugar and blood pressure.

“Maintaining a healthy weight throughout life is essential for both longevity and healthspan,” said Frank B. Hu, MD, PhD, chair of the Department of Nutrition at Harvard T.H. Chan School of Public Health.

Clinical studies have found that weight loss—whether achieved through lifestyle changes, medications like GLP-1 agonists, or surgery—is linked to lower risks of diabetes, cardiovascular disease, certain cancers, and early death.

3. Reduce the amount of time you spend sitting

Modern life encourages long periods of sitting—whether working at a computer, watching television, or socializing. However, growing evidence shows that prolonged sedentary behavior negatively affects longevity and disease risk.

“Extended sitting, such as excessive TV viewing, has been linked to higher risks of diabetes, cardiovascular disease, and premature mortality,” Hu explained. This risk is largely due to increased obesity and reduced physical activity.

Even people who exercise regularly can be affected by too much sitting. That’s why experts recommend finding ways to move more throughout the day—simple actions like standing up, stretching, or taking short walks can make a difference.

4. Stay physically active—more movement brings more benefits

Regular physical activity is one of the most powerful tools for improving overall health. Its benefits extend beyond the body to brain health and cognitive function.

Research published in December 2024 found that in older adults, cardiorespiratory fitness strongly correlated with better performance across several cognitive domains, including memory.

Enjoyment is key to sustainability. The CDC recommends at least 150 minutes of moderate-intensity exercise per week, but experts encourage going beyond the minimum when possible.

“The biggest contributors to declining quality of life with age are cognitive decline and loss of physical function,” said Katherine T. Ward, MD, chief of geriatrics at Stanford Medicine. “Exercise has a profound impact on both.”

Boyce also recommends integrating movement into daily routines—such as walking part of your commute or exercising while watching TV—to reduce sedentary time.

5. Quit smoking

The evidence is unequivocal: stopping smoking significantly increases lifespan.

In a 2018 study led by Hu, researchers identified five major factors associated with longer life expectancy. Never smoking was one of them, alongside maintaining a healthy weight, exercising regularly, eating a nutritious diet, and consuming alcohol in moderation.

Smoking contributes to approximately one in five deaths in the United States each year—over 480,000 annually—and is linked to conditions ranging from cancer and heart disease to diabetes and COPD.

Quitting smoking reduces the risk of these diseases and can increase life expectancy by as much as ten years.

Expert Advice for Longevity in 2025

When asked for their top recommendations, experts emphasized practical, sustainable habits:

• “Maintaining a healthy weight through diet and exercise has always been a priority for me,” said Hu.

• “Whatever physical activity you’re doing now, add 30 more minutes,” Ward advised.

• “Move your body in ways that bring joy—walk after dinner, dance with family, or try a new sport,” said Boyce.

Nutrition should also be considered alongside other lifestyle factors.

“Align your eating pattern with your personal motivation,” said Kirkpatrick. “If preventing cognitive decline is your goal, that may also involve exercise, stress management, sleep, and targeted nutrients.”

Kwan added that longevity depends on balance: adequate sleep, stress reduction, and maintaining an active lifestyle of around 150 minutes of exercise per week.

The takeaway

There’s no shortcut to a longer life. Research consistently shows that sustainable lifestyle habits—particularly healthy eating, regular movement, weight management, avoiding smoking, and minimizing sedentary behavior—are the most effective strategies.

By making small, realistic changes across multiple areas of life, you can improve not only how long you live, but how well you live—well beyond 2025.