Living longer is not as complicated as many people think. The choices you make every day have a direct effect on your long-term health, and the sooner you adopt healthy habits, the greater the benefit. According to a study published in the American Heart Association’s journal Circulation, healthy lifestyle changes can add up to 14 years to a woman’s life and 12.2 years to a man’s life.
Despite being one of the wealthiest nations in the world, the United States ranks only 53rd in life expectancy, according to data from the World Health Organization. That gap shows how powerful — and necessary — lifestyle changes can be.
Here are five simple habits that can significantly increase your lifespan and support healthy aging.
1. Do Not Smoke — and Avoid Secondhand Smoke
The single most important step for longevity is to avoid smoking. If you smoke now, make a plan to quit. Options include:
- Nicotine patches or gum
- Hypnotherapy
- Counseling or support groups
- Prescription medications
If you have never smoked, protect your health by avoiding secondhand smoke. Lung function affects every system in the body, and damage from smoking shortens life expectancy dramatically.
2. Get at Least 30 Minutes of Exercise Daily
Regular physical activity is one of the strongest predictors of a longer life. You do not need a gym membership — the easiest option is walking.
If 30 minutes feels overwhelming, start with 10 minutes a day. Increase gradually until you reach a full half hour of moderate to brisk walking. Daily walking helps:
- Burn calories and reduce body weight
- Strengthen muscles and bones
- Improve cardiovascular health
- Reduce stress and boost mood
This leads directly to the next habit.
3. Maintain a Healthy Body Mass Index (BMI)
Excess body weight increases the risk of diabetes, heart disease, stroke, and joint problems. Regular walking paired with smart food choices is one of the most effective ways to reach and maintain a healthy BMI.
Small, consistent changes lead to big long-term results.
4. Follow a Nutritious Diet
Healthy foods are usually found around the perimeter of the grocery store: fresh produce, dairy, eggs, lean meats, and whole foods. Highly processed items are often loaded with preservatives, added sugar, excess sodium, and chemicals.
A longevity-supporting diet focuses on:
- Fresh fruits and vegetables
- Whole grains
- Lean protein
- Limited added sugars
- Minimal processed food
Your body performs best when it receives real nourishment — not just calories.
5. Drink Alcohol in Moderation
Moderate drinking is defined as:
- 1 drink per day for women
- 2 drinks per day for men
Excess alcohol can damage the liver, increase cancer risk, and worsen chronic disease. If alcohol has become a daily habit, consider cutting back or taking days off entirely. The liver can repair itself when given time — but long-term damage is not always reversible.
Living Longer Also Means Planning for the Future
Adding 10–14 extra years to your life sounds great — but how will you financially support those added years?
The Social Security Administration reports:
- 1 in 4 Americans age 65 today will live past age 90
- 1 in 10 will live past 95
That means many people will spend 25–30 years in retirement. Rising healthcare costs, long-term care needs, and the price of assisted living can quickly drain savings if no plan is in place.
A longer life requires long-term financial planning, including:
✅ Saving more aggressively and reducing unnecessary spending
✅ Delaying retirement if needed
✅ Reviewing investments with a financial advisor
✅ Planning for Medicaid, long-term care, and estate protection
Just like physical health, financial health improves when you start early and stay consistent.
We Can Help You Plan for a Longer, More Secure Life
Healthy habits may help extend your life — but smart financial and legal planning helps protect the quality of that life.
If you would like guidance on:
- Long-term care planning
- Estate or trust planning
- Medicaid / MaineCare eligibility
- Protecting assets as you age
We are here to help.
📞 Call our office at (207) 848-5600 or visit our CONTACT page to schedule a conversation.
