Experts have said ‘it’s never too late’ to make these changes to potentially extend your lifespan
Health experts have pinpointed four key steps we can all take now to ensure we live longer. While there is never any guarantee over our life expectancy, a number of important contributing factors are within our control.
Their advice is based on an eight-year study of 6,200 men and women, led by the John Hopkins Centre for Behaviour and Health in the US. As part of this research, the participants who adopted these behaviours reduced the chance of death from all causes within that time frame by an “astounding” 80 percent.
The John Hopkins website explained: “How to live longer? Here are those four factors, all within your control.”
Don’t smoke
If you have to choose any of these four steps to stick to, the researchers said this is the most important. This is because smoking affects coronary arteries and lungs, and smokers also have increased rates of cancer and risk of stroke.
Smoking is the leading cause of preventable deaths worldwide. According to the World Health Organisation (WHO), smoking is responsible for more than eight million deaths globally.
Maintain a healthy weight
As reported by the John Hopkins website, the healthiest people in the study maintained a body mass index (BMI) – a ratio of height to weight that measures body mass – of less than 25.
To find out your BMI, you can try using a free BMI calculator such as one provided by the NHS. “To reach (and maintain) a healthy BMI, get busy on lifestyle changes three and four”, the John Hopkins experts said.
Get up and move
If you can, aim for about 30 minutes of activity a day most days of the week. The website recommended: “Try breaking it into three 10-minute bouts of activity per day – a 10-minute walk in the morning, another at lunch and a stroll after dinner.”
According to the NHS, exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30 percent. The health body recommends taking part in at least 150 minutes of exercise a week.
Make healthy food choices
Experts at John Hopkins website added: “The study found that the healthiest people followed a Mediterranean-style diet. That means a diet rich in fresh fruits and vegetables, tree nuts with healthy oils, fish (and less red meats), whole-grain carbs and olive oil for cooking.”
This diet is frequently cited by health bodies as one of the best types of diet you can follow and multiple studies have highlighted its benefits. For example, one study, published in JACC CardioOncology in 2024, revealed that a Mediterranean diet could support longevity and cardiovascular health in cancer survivors.
Referencing another similar article on how to live longer, the John Hopkins website encouraged: “It’s never too late.” “Whatever healthy change you want to make, it’s not too late to see big benefits,” it said.
