Human lifespan is shaped by many interconnected factors, with lifestyle playing a major role. By adjusting everyday behaviors—such as what you eat, how much you move, and how often you sit—you can enhance both longevity and quality of life as you age. As with any goal, long-term success depends on sustainability, so it’s important to adopt habits that fit naturally into your life and bring you satisfaction.

Scientific understanding of longevity—the ability to live a longer life—continues to advance. Although a true “fountain of youth” doesn’t exist, growing evidence shows that daily choices, especially around nutrition and physical activity, strongly influence how long and how well we live. The encouraging part? Many of these factors are within your control.

While genetics do matter, research increasingly emphasizes healthy aging rather than simply extending lifespan.

“The real focus shouldn’t just be on how long we live, but on how well we age and maintain our healthspan,” said Amanda Boyce, PhD, Health Scientist Administrator in the Division of Aging Biology at the National Institute on Aging, in an interview with Healthline.

Healthline consulted experts across health and medicine to identify practical, evidence-based strategies for living longer and aging well in 2025.

5 Evidence-Based Ways to Support Longevity in 2025

1. Adopt a Mediterranean- or Japanese-Style Eating Pattern

Decades of research consistently show that the Mediterranean diet and the Japanese/Okinawan diet are among the most effective for promoting longevity and reducing disease risk.

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

“There’s no single quick-fix diet that leads to lasting results,” said Alyssa Kwan, MS, RD, a clinical dietitian in cardiology at Stanford Medicine. “Longevity depends on dietary patterns that are sustainable over time.”

If overhauling your diet feels overwhelming, start small.

“Focus on one change at a time and make sure it aligns with your personal, cultural, or religious preferences,” advised Kristin Kirkpatrick, MS, RD, a nutritionist at the Cleveland Clinic and co-author of Regenerative Health. “If you enjoy lentils, try them in place of refined grains. If fish isn’t your favorite, explore other healthy protein options.”

2. Lose Excess Weight—Even a Little Helps

Carrying excess weight is linked to many chronic conditions, including heart disease, diabetes, and reduced life expectancy. For many adults, modest weight loss can significantly improve long-term health.

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

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

Hu also noted that clinical studies link weight loss—whether through lifestyle changes, medications like GLP-1 agonists, or bariatric surgery—to lower risks of diabetes, cardiovascular disease, certain cancers, and early death.

3. Reduce the Amount of Time You Spend Sitting

Modern life makes sitting almost unavoidable—whether at work, while watching TV, or socializing. However, research increasingly shows that prolonged sedentary behavior negatively affects longevity and disease risk.

“Extended sedentary activities, such as long periods of TV watching, are associated with higher risks of diabetes, cardiovascular disease, and premature death,” Hu explained. These risks are largely tied to increased obesity and reduced physical activity.

Even people who exercise regularly are not immune to the harms of too much sitting. Instead of relying on workouts alone, look for ways to move more throughout the day—short walks, standing breaks, or light activity around your home or office can make a difference.

4. Exercise Regularly—and Aim for More When Possible

Consistent physical activity is one of the most powerful tools for improving health. Its benefits go beyond muscles and the heart; exercise also supports brain health and cognitive function.

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

Enjoyment is key to consistency. Finding activities you like makes it easier to stay active and reduce sedentary time over the long term.

As a baseline, the CDC recommends at least 150 minutes per week of moderate-intensity exercise for adults.

“The two age-related changes that most affect quality of life are declines in cognition and physical function,” said Katherine T. Ward, MD, chief of geriatrics at Stanford Medicine. “Exercise is by far the most effective way to address both.”

Boyce added that combining movement with daily routines can be especially effective. “You might get off public transportation one stop early or only watch TV while using a stationary bike,” she suggested.

5. Quit Smoking

The evidence couldn’t be clearer: stopping smoking dramatically increases life expectancy.

A 2018 study led by Hu identified never smoking as one of five key lifestyle factors linked to longer life. The others included maintaining a healthy weight, exercising regularly, eating well, and consuming alcohol only in moderation.

Smoking is responsible for about one in five deaths in the U.S. each year—over 480,000 annually. It increases the risk of cancer, heart disease, diabetes, chronic lung disease, and more. Quitting can reduce these risks and add up to a decade to life expectancy.

Expert Advice for Longevity in 2025

When asked for their top recommendation for the coming year, experts emphasized consistency and balance:

• “I continually focus on maintaining a healthy weight through diet and exercise,” said Hu.

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

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

Nutrition, experts noted, should be viewed alongside sleep, stress management, and exercise.

“Align your eating pattern—not a restrictive diet—with your deeper motivation,” said Kirkpatrick. “If preventing cognitive decline is your goal, pay attention to targeted nutrients, exercise, stress reduction, and sleep.”

Kwan echoed this holistic approach: “To support longevity, focus on sustainability—adequate sleep, stress management, and about 150 minutes of physical activity each week.”

The Takeaway

There’s no shortcut to a longer, healthier life. Research consistently shows that everyday habits—staying active, maintaining a healthy weight, quitting smoking, eating a Mediterranean-style diet, and minimizing sedentary time—have the greatest impact on both lifespan and healthspan.

By making small, realistic changes across different areas of your life, you can build lasting habits that support healthy aging well beyond 2025.