Picking up a healthy new habit could extend your life—plus, three other factors that could help (or hurt) your longevity odds.
Highlights
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There’s a persistent myth that once you hit a certain age, the window for meaningful health improvements has closed. But a major study published in The Lancet Healthy Longevity journal busts that myth, big time. The study, conducted by a team of Chinese epidemiologists and public health experts, followed more than 36,000 adults aged 65 and older for up to 20 years—and the results are great news for all of us.
The one habit that stood out
The 2023 study looked into four specific lifestyle factors and how they affected participants:
- being a non-smoker (or having quit at least 30 years ago)
- drinking in moderation
- exercising regularly
- eating a balanced diet rich in vegetables, fruits, legumes, fish, and eggs
All of these factors mattered—but physical activity was the clear standout. Participants who moved their bodies regularly had significantly lower mortality rates than those who were sedentary. In other words, staying active decreased their risk of death.
And we’re not talking about marathon training here. The activities that counted included walking, gardening, housework, and even playing cards or games with friends. Basically, stay active in ways you actually enjoy.
Participants were also “scored” on these four factors, with each component being given a “a score of 0 or 1, with 1 representing the healthy [behavior] category,” per the study text. Those in the top third of scores were considered to have a “healthy” lifestyle. The bottom third? “Unhealthy.” And the middle group—”intermediate”—still showed real benefits compared to the bottom. So no worries, you don’t have to be perfect. Even bumping yourself up one category—say, from unhealthy to intermediate—could meaningfully reduce your risk.
The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults 65 and older aim for at least 150 minutes of moderate-intensity activity per week, plus muscle-strengthening exercises twice a week. But the reality is that only about 14% of older adults currently hit both of those targets. So if you’re not there yet, you’ve got plenty of company—and a reminder that movement matters.
Why it’s never “too late”
At the end of the study, researchers found that people who adopted a healthy habit in their later years lived an average of four-and-a-half years longer than those who didn’t. And yes, the benefits held up even for people in their eighties and nineties. That’s a lot of extra time with grandkids, traveling, playing golf, or whatever your preferred hobby is—and it flies in the face of the “why bother” mentality that can start to creep in as we get older.
Even better, people with genetic factors linked to shorter lifespans actually saw bigger benefits from healthy lifestyle changes than those with “favorable” genes. In other words, your daily choices can help counteract the genetic hand you were dealt. That’s a powerful reminder of how much control you still have.
How to get started (safely)
If it’s been a while since you’ve exercised—or if you’re managing conditions like arthritis, diabetes, or heart disease—check in with your doctor before ramping up. The good news is that physical activity often helps manage chronic conditions, so don’t assume you can’t participate.
Start small. A daily walk around the block counts. Chair exercises or gentle stretching are also helpful. The key is consistency, not intensity. And if you can, bring a friend. Research confirms that social connection is its own longevity booster—so a walking buddy or a group fitness class gives you a two-for-one benefit.
No matter your current age, research makes one thing clear: it’s not too late. Picking up even one healthy habit—especially staying active—is linked to a longer, better life.
For daily wellness updates, subscribe to The Healthy newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
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- Here’s How Many Steps You Really Need To Walk, Says a Cleveland Clinic Sports Cardiologist Based on New Research
- Scientists: This Shockingly Simple Diet Modification Had the Same Anti-Aging Effect as Quitting Smoking
