12 Science-Backed Habits to Help You Live Past 100

Final Thoughts: Small Habits, Big Horizons

Longevity science offers a hopeful, practical message: steady, evidence-based habits increase the odds of living longer with good health. The dozen habits here highlight repeatable, achievable changes—moving more, eating plants and legumes, sleeping well, staying socially connected, managing stress, and using preventive care. Each habit supports others. Better sleep helps you move more. Social engagement eases stress. Strength and balance preserve independence so you can keep doing the things that matter. None of these steps guarantee reaching 100, and that’s OK. The goal is healthspan—more years lived with energy, clarity, and connection. Pick one habit to focus on this month. Try a gentle strength routine, add a bean-based meal, or set a consistent bedtime. Celebrate small wins and adjust as life demands. When in doubt, consult your clinician to tailor choices to your medical needs. Aging purposefully means making choices that honor where you are today while tending the future you hope to have. Small, steady changes can open a big horizon.