Engaging in regular physical activity plays a significant role in increasing one’s chances of joining the “centenarian club,” even for those who have already reached an advanced age. Recent research investigating the factors that contribute to a longer life has shown that it’s never too late to take steps to enhance longevity.
Key findings from the study include:
- The research explored various lifestyle factors that contribute to living a long life, specifically up to the age of 100.
- Exercise emerged as a key factor, with the study revealing that regular physical activity is associated with a 31 percent greater likelihood of reaching the age of 100. This was followed by not smoking, which increased the likelihood by 25 percent, and maintaining a healthy diet, which boosted the chances by 23 percent.
- Notably, even individuals who are 80 years old or older can significantly improve their chances of becoming centenarians by making healthy lifestyle choices.
This study underscores the importance of adopting and maintaining healthy habits at any stage in life to increase the likelihood of living to 100 years or more.
Secrets to Becoming a Centenarian
What does it take to live to be 100 years old? If you believe that it’s simply a matter of having good genes and a little luck, you might be surprised to learn that there are specific habits that can significantly increase your chances of joining the “centenarian club.” A new study reveals that certain lifestyle choices play a crucial role in extending life well into the 100s.
Physical Activity: Top Predictor of Longevity
When it comes to lifestyle choices that promote longevity, physical activity emerges as the most influential factor. According to Xiang Gao, MD, PhD, a coauthor of the study and a professor at the Institute of Nutrition at Fudan University in Shanghai, regular exercise significantly boosts the likelihood of living to 100. “Our findings suggest that adhering to a healthy lifestyle is important, even later in life,” says Dr. Gao. This insight underscores the importance of physical activity, not only for younger individuals but also for those who are already 80 or older.
The study, which focused on maximizing lifespan through healthy habits, found that people who engage in regular physical activity are 31 percent more likely to reach the age of 100. This remarkable finding highlights the critical role that exercise plays in promoting longevity. Regular movement, whether it’s walking, swimming, or more vigorous activities, helps maintain physical health, supports mental well-being, and combats the effects of aging, making it a cornerstone of a long and healthy life.
The Big 3 Factors in Living to 100
While physical activity stands out as the top predictor of longevity, it is closely followed by two other significant lifestyle factors: not smoking and maintaining a healthy diet. The study’s researchers found that individuals who never smoked had a 25 percent higher chance of becoming centenarians, while those who followed a healthy diet were 23 percent more likely to reach the age of 100.
The study, which included 5,222 participants aged 80 or older, compared centenarians with controls of the same age and sex who did not reach 100. Researchers collected data through face-to-face interviews, gathering information on age, sex, place of residence, education, marital status, and chronic conditions such as diabetes, heart disease, hypertension, or cancer. Lifestyle factors, including smoking, alcohol use, exercise, dietary diversity, and body mass index (BMI), were combined to create a healthy lifestyle score.
This score reflected participants’ adherence to favorable behaviors such as never smoking, moderate alcohol use, regular exercise, a diverse diet, and maintaining a normal BMI. Notably, the more often participants engaged in these healthy behaviors, the higher their lifestyle score, and the greater their chances of living to 100. The study’s findings emphasize the cumulative effect of healthy habits on longevity, suggesting that even in advanced age, adopting a healthy lifestyle can yield significant benefits.
Alcohol Use and BMI
Interestingly, the study did not find a significant link between alcohol use or BMI and the likelihood of living to 100 years old. While this might seem surprising, the researchers offered some insights. They suggested that moderate alcohol consumption might not necessarily lead to adverse health outcomes and that a higher BMI could potentially offer protection against frailty in older adults.
When the healthy lifestyle score was recalculated using only exercise, diet, and smoking status, the link to becoming a centenarian became even stronger. Participants with the highest healthy lifestyle scores were 60 percent more likely to live to 100 compared to those with the lowest scores. This finding reinforces the idea that the quality of one’s lifestyle choices has a profound impact on longevity.
However, Valter Longo, MD, a professor of gerontology and biological sciences at the University of Southern California and director of the Longevity Institute in Los Angeles, cautions that while such studies are valuable, they represent only one aspect of understanding how people can live longer. “For example, someone reporting low protein intake could be very healthy, but in some cases could also be someone who is malnourished. In that group of ‘low protein intake,’ you would then be combining the very healthy and the malnourished, which would hide the health effects of the diet,” he explains. This highlights the complexity of interpreting lifestyle data and the importance of considering the broader context.
Never Too Late to Start Making Healthy Changes
One of the most encouraging aspects of the study is the message that it’s never too late to make healthy changes. Dr. Longo agrees that adopting a healthy lifestyle can significantly improve the chances of living to 100, particularly when it comes to a nutritious diet. Even individuals who begin to make positive changes later in life can see substantial benefits, improving their overall health and increasing their odds of becoming centenarians.
People who engage in regular physical activity, have access to good healthcare, and possess a biological age lower than their chronological age are particularly well-positioned to reach the century mark. Biological age, which is determined by analyzing chemical modifications in DNA, can provide insight into how quickly or slowly a person is aging compared to their peers.
Expert Advice for Getting Into the ‘100 Club’
For those aiming to join the ranks of the centenarians, Dr. Longo offers several dietary tips that could make a difference. Known for his research on longevity, Dr. Longo has written extensively on the topic and developed a fasting mimicking diet (FMD) that has been shown to lower participants’ biological age by about 2.6 years.
Key recommendations include:
- Eat mostly vegan: Dr. Longo advocates for a primarily plant-based diet, limiting fish consumption to two or three meals per week. He recommends choosing seafood rich in omega-3, omega-6, and vitamin B12, such as salmon, anchovies, sardines, and trout, while avoiding fish with high mercury levels.
- Keep protein intake low: For individuals under 65, Dr. Longo suggests maintaining a protein intake of 0.31 to 0.36 grams per pound of body weight, equating to 40 to 47 grams per day for a 130-pound person. After age 65, protein intake should be slightly increased, focusing on lean proteins, fish, eggs, dairy, beans, nuts, and legumes.
- Minimize saturated fats: Limiting meat, cheese, and sugar while maximizing good fats and complex carbohydrates is essential. Dr. Longo emphasizes the importance of whole grains and vegetables, including tomatoes, broccoli, carrots, and legumes, complemented by generous amounts of olive oil.
The Path to a Long and Healthy Life
In summary, the road to becoming a centenarian is paved with healthy lifestyle choices. Regular physical activity, abstaining from smoking, and following a nutritious diet are the top three factors that significantly boost the chances of living to 100. While genes and luck may play a role, it’s the day-to-day habits that truly make a difference. And the best part? It’s never too late to start making these changes. Whether you’re in your 40s, 60s, or even 80s, adopting these habits can set you on the path to a long and fulfilling life.
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