New data reveals today's elders are crafting a fresh new playbook on aging that we all can take notes from.
People who reach 100 don’t rely on one magic habit—they tend to stack a handful of practical, repeatable behaviors that support both body and mind. According to an August 2025 survey of centenarians—that is, folks who are a century old—today’s longest-lived adults are more intentional about managing their health than those who reached 100 a decade ago, and six clear patterns stand out.
When they asked centenarians which habits they repeated at least once per week, the survey team noted a handful commonalities between them:
- 67% follow a healthy diet
- 46% exercise to strengthen muscles
- 42% walk or hike
- 36% meditate
- 29% do garden work
- 28% do cardiovascular exercises indoors
Led by UnitedHealthcare, the research found that first, these super-agers eat with health in mind. About 67% said they follow a healthy diet weekly, reflecting a long-term focus on nutrition. When asked what advice they’d give their younger selves, many simply said, “Eat healthier and move your body,” the report notes.
To that point, nearly half of centenarians, 46%, reported doing muscle-strengthening exercises at least once a week. This shift toward strength training matters because muscle mass supports balance, independence, and metabolic health as we age—all key predictors of healthy aging. The report notes that where at one time, “daily chores provided sufficient exercise,” more of today’s older adults have embraced “structured routines [and] gym memberships.”
Another 42% of the surveyed centenarians said they walk or hike at least once per week—a habit known to profoundly lengthen lifespan. In fact, one study found that taking a 15-minute brisk walk every day has the same health benefits as following the long-recommended 150 minutes of moderate intensity exercise per week. This translated to a 20% reduction in premature death.
Next, where previous generations focused solely on physical health, today’s centenarians also care for their mental health and stress levels. More than a third of people who live to 100 reported meditating weekly or use other stress-relief practices, the report says. This reflects a broader understanding of health that includes emotional well-being, not just physical fitness. Many of those surveyed said that they try to keep their health in perspective, leaving plenty of room for joy, relationships, and meaning. As one respondent advised: “Keep active and healthy, but don’t worry so much that it overshadows the more meaningful aspects of life.”
Low-intensity, restorative activities also help lengthen lifespan and healthspan, the survey suggests. Gardening and indoor cardio were common activities among centenarians, performed weekly by 29% and 28% of those surveyed, respectively. This serves as a reminder that gentle, regular movement can be just as valuable as vigorous exercise—especially among the eldest populations.
Together, these habits paint a realistic picture of longevity: consistent movement, balanced nutrition, stress management, and a mindset that values health without obsession. Over time, those small choices can add up to something remarkable—more years, and better ones too.
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