When you hear the term longevity you may picture someone living well into their 90’s and beyond. But longevity isn’t so much about the candles on your birthday cake as it is about the quality of life you are able to lead for as long as possible. Let’s look at what longevity really means, what it could look like for you, and what simple changes you can make to help improve your longevity today.

Longevity is technically the act of living a long time. However, the longevity movement works to help create a state of healthy aging in individuals. Healthy aging is not so much the number of years you live, but instead the number of years you are able to maintain physical, social, mental, and spiritual wellness.

Healthy aging looks like:

This is because healthy aging is not just living a long time, but enjoying an independent, yet socially healthy life.

Aging can slow digestion, dull taste and smell, and impact oral health — all of which may affect appetite and nutrient intake. Prioritize antioxidant-rich foods like fruits, vegetables, whole grains, and fatty fish to help reduce inflammation and support cognitive and physical health.

Research also suggests that adequate protein — particularly from plant-based sources or supplementation when needed — helps maintain muscle mass, strength, and overall well-being with age.

Studies show that 150–300 minutes (2.5–5 hours) of moderate physical activity per week is associated with optimal longevity benefits. Excessively intense training beyond that may negatively affect heart health.

Aim for at least 30 minutes of movement most days. Grip strength testing is also considered a reliable indicator of overall health in older adults.

Smoking, excessive alcohol intake, high consumption of added sugars and processed foods, chronic sedentary behavior, and non-prescribed drug use can significantly reduce healthy lifespan.

Reducing these habits lowers inflammation and supports long-term vitality.

Multiple studies suggest that a body mass index (BMI) between 18.5 and 25 is associated with the lowest mortality risk. Maintaining a stable, healthy weight supports metabolic and cardiovascular health over time.

Research shows that individuals with unmanaged mental health conditions tend to have shorter life expectancy. If you have a history of anxiety, depression, or other diagnoses, working with healthcare providers — through therapy, medication, or other modalities — can help regulate stress hormones and protect long-term health.

Community involvement and regular social interaction support mental health, cognitive resilience, and physical activity. Joining clubs, volunteering, participating in group activities, and maintaining meaningful relationships all contribute to healthier aging.

Routine medical, dental, vision, and mental health checkups are foundational to longevity. Preventive care helps detect issues early and supports the highest possible quality of life as you age.

Although some parts of living a long time is connected to genes, the large part of healthy aging is due to environmental factors like those listed above.

Unfortunately, socioeconomic factors can greatly impact one’s access to nutritious food and green space for fresh air and places to walk. However, with guidance and community support, most people can obtain the resources they need to stay healthy as they age. So, if you want to live you best life for the longest time possible, don’t hesitate to reach out to others to help you achieve it.