Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. In your 50s, 60s, or even 70s, it's not too late to put yourself first and make your health a priority. These types of exercise will help you move in….

Weight lifting and stretching are beneficial at any age, but there are specific benefits for older adults. Staying physically active is important as you age to help maintain your independence and support your balance and bone mass.

See what home exercise…. Getting more birthdays under your belt? That doesn't mean you have to stop working out. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Habits to Form Now for a Longer Life. Medically reviewed by Kelsey Nank, PA-C — By Alina Petre, MS, RD NL — Updated on December 5, Avoid overeating.

Eat more nuts. Try out turmeric. Eat plenty of healthy plant foods. Stay physically active. Moderate your alcohol intake. Prioritize your happiness.

Avoid chronic stress and anxiety. Nurture your social circle. Be more conscientious. Drink coffee or tea. Develop a good sleeping pattern. The bottom line. How we reviewed this article: History. Dec 5, Written By Alina Petre.

Mar 16, Written By Alina Petre. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Healthy Aging The Best Lifestyle Fitness Activities for Your 50s, 60s, and Beyond.

A Healthy Aging Guide to Strength Training and Stretching at Home. The Definitive Guide to Adapt Your Fitness Routine for Every Phase of Life. Read this next. There was a time when turning 40 felt like having one foot in the grave, particularly if you were an athlete. Depending on the sport, athletes typically peak before At 40, your best days on the field should be well behind you.

But today, aging professional athletes compete—and win—for decades longer than before. Cyclists, swimmers, quarterbacks, and runners are progressing long after they were supposed to hit their athletic peak see: Tom Brady, age 39 during his last Super Bowl appearance, or runner Meb Keflezighi and mountain biker Catharine Pendrel, 41 and 35, respectively, during the Rio Olympics.

How do these superstars defy the well-established limits of age? And can the average amateur athlete learn anything from them to continue competing into her forties and beyond?

Muscle mass decreases, bone density diminishes, lung capacity deteriorates. Even your max heart rate falls. The good news? Bercovici argues that most of these declines can be delayed or even reversed through regular intense exercise, and he points to research showing that some professional athletes actually live longer on average than the rest of us.

Valter Longo is used to getting strange looks at the airport when he walks up the stairs with his luggage instead of taking the escalator. He always skips elevators, too, heading to the stairway even if the building is several stories high.

Asked if he wants to live to , Longo has a more ambitious goal in mind. Exercise is important, but he calls diet the No. When Longo moved from Italy to the U. at 16, he noticed that even though his relatives in Chicago were basically the same genetically as his family back home, many of them had cardiovascular disease or Type 2 diabetes.

The difference was the American diet full of meat, sugary drinks and sweets, he notes. Longo follows a healthy lifestyle to avoid such dangers. Here are his daily habits in the quest to live to The researcher eats a plant-rich diet that includes seafood three times a week. Fish is one source of protein, though his main source comes from legumes, including chickpeas or lentils or black beans.

He also recommends lots of whole grains, vegetables and generous amounts of olive oil — 3 tablespoons per day. Nuts are also on the menu, about 1 ounce per day.

Nutritionists call olive oil one of the most nutrient-dense foods on the planet.

Jackson Healthy Longevity Professor of Epidemiology at Columbia University in New York City. Also, the devil is in the details, and experts are still sorting many of those details out. All this is to say that the habits she and other longevity experts have adopted themselves should not be misconstrued as ideal or optimal.

Think of this as a fun and instructive glimpse into the ways two longevity experts have incorporated their work into their own lives.

Aiello says. Recently, a handful of studies have found that high-intensity interval training HIIT may offer some targeted longevity benefits. In one study published in , three minute weekly HIIT workouts were found to reduce specific genetic markers of aging in sedentary middle-aged adults.

Beard says that he tends to swim in the summertime and ski in winter. Research from the University of California in San Francisco has found that meditation practices such as mindfulness can help counteract DNA damage associated with aging.

Mediation seems to do this, that research found, by reducing stress. Other research teams have come to a similar conclusion. Beard says that he used to meditate for an hour every other day. Studies going back more than 20 years have found that Mediterranean-style diets rich in plant foods fruits, vegetables, whole grains and low in meat are associated with longer lifespans.

Furthermore, quitting smoking in your 60s may add up to 3. In fact, quitting in your 80s may still provide benefits 42 , Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death Wine is considered particularly beneficial due to its high content of polyphenol antioxidants.

In addition, one review observed wine to be especially protective against heart disease, diabetes, neurological disorders, and metabolic syndrome To keep consumption moderate, it is recommended that women aim for 1—2 units or less per day and a maximum of 7 per week.

Men should keep their daily intake to less than 3 units, with a maximum of 14 per week If you drink alcohol, maintaining a moderate intake may help prevent disease and prolong your life. Wine may be particularly beneficial.

Feeling happy can significantly increase your longevity In fact, happier individuals had a 3. A study of Catholic nuns analyzed their self-reported levels of happiness when they first entered the monastery and later compared these levels to their longevity.

Those who felt happiest at 22 years of age were 2. For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer 56 , 57 , Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts 59 , 60 , However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life 62 , 63 , 64 , Finding ways to reduce your anxiety and stress levels can extend your lifespan.

Maintaining an optimistic outlook on life can be beneficial, too. Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases 68 , 69 , 70 , 71 , A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan 73 , Finally, one study reports that providing support to others may be more beneficial than receiving it.

In addition to accepting care from your friends and family, make sure to return the favor Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan.

Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health 79 , 80 , Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.

For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease 82 , 83 , 84 , 85 , Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of mg per day — around 4 cups of coffee 97 , Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.

Sleep is crucial for regulating cell function and helping your body heal. A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity.

These are all linked to a shortened lifespan , , , On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan These include eating a plant based diet, quitting smoking, reducing stress, exercising, and getting enough sleep.

Drinking coffee or tea, practicing conscientiousness, finding joy, and limiting your alcohol intake also benefit your long-term health and well-being.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Gabby Landsverk. Share icon An curved arrow pointing right. Share Facebook Icon The letter F. Facebook Email icon An envelope. It indicates the ability to send an email.

Email Twitter icon A stylized bird with an open mouth, tweeting. Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. Redeem now. Richard Morgan is a year-old with the heart health and fitness of someone decades younger.

A new case study analyzed his routine — he regularly lifts weights and does low-intensity cardio. He also eats a high-protein diet, which may help preserve muscle mass while keeping body fat low.

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Board-certified in sports nutrition, she leverages personal experiences from team sports to completing ten ironman triathlons.

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Published January 28, One of these strains is oxidative stress—which also naturally increases with age. Let's look at how oxidative stress and certain blood biomarkers play a role in sports and longevity. The following factors play a significant part in sports and longevity:.

Free radicals are reactive, unstable molecules formed by natural processes like exercise and the breakdown of food as well as from external sources like pollution and chemicals. With age, the body has a decreased capacity to fight free radicals and prevent this oxidative stress and damage, which has also been connected to diseases, including: [ 4 ].

Exercise also is known to increase the production of free radicals in the body. Another study found that while endurance and ultra-endurance events resulted in negative changes in oxidative stress balance, they could be blunted and reduced by adequate training before the event.

Antioxidants can also help to keep levels of oxidative stress from exercise getting out of hand. Antioxidants are chemicals that lessen or prevent the effects of free radicals by stabilizing them, making them less harmful to the body. Antioxidants are naturally produced in the body and can also be obtained through the diet.

Tips to improve: Reduce oxidative stress and support longevity by incorporating rest days and lower-impact exercises, especially as you age.

Consider activities like walking and yoga. Include antioxidant-rich foods like fruits, vegetables, nuts, and seeds in your diet for vitamins C and E. PR-setting and goal-clinching are some of the most common athletic motivations.

But many athletes have also begun prioritizing performance and longevity—the ability to participate in the sports they love at any age. Oxidative stress isn't the only factor contributing to someone's ability to maintain performance and longevity.

Blood biomarkers are important targets for maintaining optimal health and a strong body that can thrive under physical pressure. While each person may need to focus on optimizing different biomarkers, here are some of the top biomarkers that can directly impact longevity in sports.

Properly regulated glucose levels are essential for overall health, performance, and longevity. Though glucose levels normally fluctuate throughout the day—especially after meals—high fasting glucose levels can indicate an issue with how the body processes glucose.

Glucose can also be elevated due to stress or a poor night's sleep. Glucose regulation also can decline with age. Tip to improve: Eating balanced meals and snacks can help regulate blood sugar levels, and exercise can increase sensitivity to insulin the hormone that lowers blood sugar.

Eat more high-fiber fruit, particularly blueberries! They're high in polyphenols called flavonoids, which have been linked to better brain health with aging, reduced risk of cognitive decline, and healthy muscle recovery. It helps the body absorb calcium, which helps maintain bone strength, which becomes critical with age.

Vitamin D also helps to regulate the nervous and immune systems. Inadequate vitamin D increases the risk of low bone mineral density, making a person more susceptible to stress fractures. Low vitamin D has also been linked to poorer sleep quality, which can be highly detrimental to recovery from intense physical activity.

Tip to improve: Aim to increase food sources of vitamin D such as salmon, egg yolks, fortified dairy products, swordfish, and cheese. Only supplement with vitamin D if blood test results show an inadequacy or deficiency of vitamin D levels.

High levels of strenuous exercise can increase inflammation and cause markers like hsCRP to stay elevated. While some acute inflammation is necessary for the body to grow and repair muscles, uncontrolled inflammation can halt muscle gains.

It can also put you at a greater risk of getting sick. Internal inflammation is also connected to oxidative stress and accelerated aging, so mitigating excess post-workout inflammation is a priority as we age through sport.

If you think about a car, why is it that no one wants to buy a 5-year-old car with one hundred thousand miles on the odometer? Because despite being relatively new, it has been driven too much. The same holds true for the human body.

On the bright side, certain exercises and diet can cause tissue to self-repair and regenerate, so the human body has built-in advantages over a car. The goal of walking for an hour a day can easily be achieved. For example, pick a coffee shop or restaurant fifteen minutes from your work and make a point of going there twice a day.

It can also be achieved on the weekend by walking when you would normally drive. Every year, I take my USC students from Los Angeles to Genoa, Italy, for three weeks. On the first day, we do a walking tour of the city.

I then urge them to continue walking everywhere for the duration of the trip. By the end of the course, they are used to walking around the city and realize that they enjoy it and feel better in general. The best way to achieve this goal is to have both a stationary bike and a road bike.

After ten minutes, you should be sweating. If you ride on the street, go uphill for at least ten to fifteen minutes. Do this for about forty minutes every other day and for two hours on the weekend. Bicycling may be healthier than running because it minimizes stress on the joints.

However, a long-term study showed that long-distance running among healthy older adults was not associated with osteoarthritis, so an injury caused by long-distance running may be less common than we would expect.

In fact, another study that followed 74, runners for seven years concluded that running reduced both weight and the risk of osteoarthritis. Longo, uses five research areas to determine whether something is optimal for longevity.

Following one pillar of longevity studies of complex systems , we could conclude that bicycling is preferable to running.

But following another pillar epidemiology , running would appear to be equally good. Its beneficial effects, however, may change over time and may vary in individuals who are injured, have joint damage, and continue to run. Thus, I would recommend a bicycle as a first choice, but running is also fine if the limits described below are followed.

Swimming is another excellent form of exercise, although its beneficial effects on longevity have received less scrutiny than those of running. Humans evolved as a species that walks, runs, climbs trees and hills, and uses a variety of muscles all the time. Now people use elevators and escalators instead of stairs, drive instead of walk, use dishwashers and washing machines instead of washing dishes and clothes by hand, buy food instead of growing it, and hire people to do even minor repair work around the house instead of fixing things ourselves.

Every muscle of the body needs to be used frequently, because muscles grow and maintain or gain strength only in response to being challenged.

That pain is evidence of minor injury to your muscles. Muscles can be slightly injured and rebuilt by doing simple everyday tasks that are challenging.

Of course, minor injury can turn into major injury if the burden in weight-bearing exercise is too high or if you keep re-injuring already inflamed muscle or cartilage. Muscle training must be balanced to avoid both acute injuries and the slow, chronic damage that comes with ignoring pain and continuing to put stress on an injured joint.

Stress is often referred to as the silent killer and causes many harmful, often overlooked…. Sign up for the BLUE ZONES® free weekly email where we bring you exclusive interviews, cutting-edge longevity news, and fresh tips for living better, longer. Related Articles.

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Studies going back more than 20 years have found that Mediterranean-style diets rich in plant foods fruits, vegetables, whole grains and low in meat are associated with longer lifespans.

Also in line with the Mediterranean diet research : replacing animal fats with plant-based fats from sources like olives, nuts, and avocados. An analysis of data from two large-scale health studies, published in the Journal of the American Heart Association in , found that people who had two or more servings of avocado a week lowered their risk of cardiovascular disease.

Sleep experts also often talk about the importance of maintaining a regular sleep schedule, which means going to bed and getting up at the same time every day. Some research has found that the oldest-living adults tend to follow a very regular sleep-wake routine.

That work also found these adults had improved lipid profiles compared with other old adults. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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Health Tools. Body Type Quiz Find a Doctor - EverydayHealth Care Hydration Calculator Menopause Age Calculator Symptom Checker Weight Loss Calculator. See All. For instance, women suffering from stress or anxiety are reportedly up to two times more likely to die from heart disease, stroke, or lung cancer 56 , 57 , Similarly, the risk of premature death is up to three times higher for anxious or stressed men compared to their more relaxed counterparts 59 , 60 , However, both laughter and a positive outlook on life can reduce stress, potentially prolonging your life 62 , 63 , 64 , Finding ways to reduce your anxiety and stress levels can extend your lifespan.

Maintaining an optimistic outlook on life can be beneficial, too. Studies also link healthy social networks to positive changes in heart, brain, hormonal, and immune function, which may decrease your risk of chronic diseases 68 , 69 , 70 , 71 , A strong social circle might also help you react less negatively to stress, perhaps further explaining the positive effect on lifespan 73 , Finally, one study reports that providing support to others may be more beneficial than receiving it.

In addition to accepting care from your friends and family, make sure to return the favor Nurturing close relationships may result in decreased stress levels, improved immunity, and an extended lifespan. Conscientious people may also have lower blood pressure and fewer psychiatric conditions, as well as a lower risk of diabetes and heart or joint problems This might be partly because conscientious individuals are less likely to take dangerous risks or react negatively to stress — and more likely to lead successful professional lives or be responsible about their health 79 , 80 , Conscientiousness can be developed at any stage in life through steps as small as tidying up a desk, sticking to a work plan, or being on time.

For instance, the polyphenols and catechins found in green tea may decrease your risk of cancer, diabetes, and heart disease 82 , 83 , 84 , 85 , Just remember that too much caffeine can also lead to anxiety and insomnia, so you may want to curb your intake to the recommended limit of mg per day — around 4 cups of coffee 97 , Therefore, if you have trouble getting enough high-quality sleep, you may want to shift your intake to earlier in the day.

Sleep is crucial for regulating cell function and helping your body heal. A recent study reports that longevity is likely linked to regular sleeping patterns, such as going to bed and waking up around the same time each day Too little sleep may also promote inflammation and increase your risk of diabetes, heart disease, and obesity.

These are all linked to a shortened lifespan , , , On the other hand, excessive sleep could be linked to depression, low physical activity, and undiagnosed health conditions, all of which may negatively affect your lifespan These include eating a plant based diet, quitting smoking, reducing stress, exercising, and getting enough sleep.

Drinking coffee or tea, practicing conscientiousness, finding joy, and limiting your alcohol intake also benefit your long-term health and well-being. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. In your 50s, 60s, or even 70s, it's not too late to put yourself first and make your health a priority.

These types of exercise will help you move in…. Weight lifting and stretching are beneficial at any age, but there are specific benefits for older adults. Staying physically active is important as you age to help maintain your independence and support your balance and bone mass. See what home exercise….

Getting more birthdays under your belt? That doesn't mean you have to stop working out. A Quiz for Teens Are You a Workaholic?

Dernini S, Berry EM. Mediterranean Diet: From a Healthy Diet to a Sustainable Dietary Pattern. Front Nutr. Jimenez, A. The Mediterranean diet pattern with intermittent semi-fasting may facilitate weight loss: randomised controlled trial.

Mediterranean Journal of Nutrition and Metabolism, 12 2 , A Pesco-Mediterranean Diet With Intermittent Fasting: JACC Review Topic of the Week. J Am Coll Cardiol. Şahin B, İlgün G. Risk factors of deaths related to cardiovascular diseases in World Health Organization WHO member countries.

Health Soc Care Community. Epub Sep 9. Norton K, Norton L, Sadgrove D. Position statement on physical activity and exercise intensity terminology. J Sci Med Sport. Epub Dec Aoyagi Y, Shephard RJ.

Aging and muscle function. Sports Med. McLeod M, Breen L, Hamilton DL, Philp A. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing.

Epub Jan Melov S, Tarnopolsky MA, Beckman K, Felkey K, Hubbard A. Resistance exercise reverses aging in human skeletal muscle. PLoS One. Hasten DL, Pak-Loduca J, Obert KA, Yarasheski KE. Resistance exercise acutely increases MHC and mixed muscle protein synthesis rates in and yr olds.

Am J Physiol Endocrinol Metab. Fisher JP, Steele J, Gentil P, Giessing J, Westcott WL. A minimal dose approach to resistance training for the older adult; the prophylactic for aging. Exp Gerontol. Epub Sep