Study finds 100-year-olds share these 6 simple weekly habits for longevity

A new survey of people aged 100 and older is offering insight into the simple weekly habits that may support longevity, highlighting lifestyle patterns that experts say could help protect both physical and cognitive health.

The survey, conducted among 100 centenarians, identified six recurring weekly practices that appear to be linked with healthier aging, ranging from diet and movement to stress management and time in nature.

Among the most common habits, 67% of respondents said they consistently follow a healthy diet, prioritizing balanced eating patterns over highly processed foods.

Experts note that whole foods such as fruits, vegetables, and nuts may help reduce inflammation and support brain and cardiovascular health.

Nearly half of those surveyed (46%) reported engaging in muscle-building exercises. Researchers say strength training is especially important in older age, as it helps preserve mobility, reduce fall risk, and maintain independence over time.

Walking or hiking was another key habit, practiced weekly by 42% of centenarians. Studies suggest that regular walking can significantly reduce the risk of chronic disease, while outdoor activity may further enhance mood, stress levels, and physical balance.

Stress reduction also featured prominently, with 36% of respondents incorporating practices such as meditation or controlled breathing into their weekly routines.

Experts say managing stress is essential, as chronic stress is linked to inflammation, poor sleep, and accelerated biological aging.

Gardening was reported by 29% of participants, offering a combination of physical activity, sunlight exposure, and mental engagement.

Researchers note that gardening may also support vitamin D intake and provide social and emotional benefits.

Meanwhile, 28% of centenarians said they regularly performed cardiovascular exercise such as swimming, cycling, or running.

Higher levels of cardiorespiratory fitness have been consistently associated with lower risk of mortality and improved long-term health outcomes.

Experts emphasize that while genetics plays a role in lifespan, lifestyle habits remain a powerful influence on how people age.

Healthy routines can help reduce inflammation, support brain function, and maintain mobility, independence, and emotional well-being.