12 Science-Backed Habits to Help You Live Past 100

9. Build Strength and Balance for Long-Term Mobility

Maintaining muscle, bone strength, and balance moves beyond appearance—it's a core part of staying independent. As people age, preserving muscle mass reduces injury risk and keeps daily activities manageable. Strength training two to three times a week, even with light weights or resistance bands, helps preserve function. Balance work—like heel-to-toe walking or standing on one leg—lowers the chance of falls, a major threat to long-term health. You don’t need a gym membership to benefit. Chair squats, wall push-ups, and resistance-band rows offer measurable gains. Add simple balance drills into morning routines, or practice standing on one foot while brushing your teeth. Consistent short sessions—15 to 20 minutes—build meaningful strength. Aim for progressive overload: slightly increase resistance or repetitions over time. These small investments help ensure that longevity also means staying active and autonomous.

10. Stay Mentally Active: Learning, Purpose, and Cognitive Challenges

A sense of purpose and ongoing mental engagement are common threads in centenarian stories. Whether through hobbies, volunteering, or learning new skills, cognitive activity keeps the brain flexible and connected. Studies show that people who engage in meaningful activities and lifelong learning tend to maintain better memory and emotional health. Purpose often comes from contributing to others, staying curious, or pursuing projects that matter to you. Cultivate mental fitness with low-barrier steps: join a book club, take a community course, pick up a new language app, or volunteer for a local program. Choose activities that mix challenge with social contact when possible—this combination strengthens both brain and mood. Small, consistent intellectual habits help preserve cognitive function and enrich daily life, making long years more rewarding.