The elders’ advice is surprisingly simple; the main thing is to follow it constantly. We figured out how to stay vigorous even in old age. The elders gave 7 instructions on how to stay in shape. Scientists’ interest in longevity has always been pressing. More and more research is published annually dedicated to preserving health, physical mobility, and a sharp mind into advanced age. Modern understanding of longevity includes not just the number of years lived, but also the quality of life. Understanding how to live longer is becoming part of a conscious approach to health. The foundation here is not medical intervention, but daily habits that form a healthy lifestyle. **Who are the elders and what is longevity?** An elder is a person who has reached an age significantly exceeding the average life expectancy. It’s not entirely clear at what age longevity begins, but most sources suggest it is over 85–90 years. People who live to be 110 are usually considered super-elders. Modern research shows that two main factors influence longevity: * heredity; * lifestyle. It is noteworthy that genetics account for approximately 25% of the probability of living longer than average, while the remaining 75% depend on lifestyle. This means that even if a person’s ancestors were elders, it doesn’t guarantee they will live long. “Good” genetics should be viewed as a reserve that can quickly deplete if one leads an unhealthy lifestyle. **The Elders’ Main Instructions** **Varied Diet** One of the key secrets to longevity is a balanced, varied diet. This primarily consists of plant-based foods, including: * vegetables; * fruits; * nuts; * vegetable oils; * whole grains; * legumes; * seeds. Plant-based foods are rich in fiber, antioxidants, and phytonutrients, which reduce the risk of cardiovascular diseases and diabetes. Research shows that a predominantly plant-based diet (not a total rejection of animal products) is associated with lower mortality rates. **Weight Normalization** Excess body weight increases the risk of diabetes, hypertension, and atherosclerosis. Conversely, moderation in eating slows down age-related changes and reduces the heart’s workload. Among the elders’ instructions, the rule “get up from the table feeling slightly hungry” is often found. **Physical Activity** Physical activity improves the function of the heart, blood vessels, and muscles, and supports metabolism. Even a short 30-minute walk daily reduces the risk of early death. World Health Organization recommendations suggest at least 150 minutes of moderate exercise per week. Elders typically lead a lifestyle that requires movement. They walk a lot, do household chores (like gardening), and avoid sitting for long periods. Sitting to Death: Why staying off your chair is dangerous **Quitting Bad Habits** This point is constant in the elders’ list of instructions. Quitting smoking and limiting alcohol are effective ways to extend life. Smoking is directly linked to the development of cardiovascular and oncological diseases. It is noteworthy that positive changes in the body after quitting smoking occur regardless of how long a person smoked. **Favorite Activities** People engaged in work they truly enjoy suffer less from anxiety disorders and depression. Favorite work, hobbies, creativity, or volunteering maintain motivation and create a sense of purpose. Research shows that life satisfaction reduces inflammation levels and promotes longevity. **Less Stress** Chronic stress accelerates biological aging and increases the risk of hypertension, atherosclerosis, and other heart ailments. Stress management is a vital component of a healthy lifestyle. To achieve this, one should: * rest regularly; * practice deep breathing or yoga (optional); * spend more time walking in nature; * limit reading or watching the news (e.g., once a week instead of daily). Almost all elders are characterized by calmness and emotional stability. **Healthy Sleep** Adequate sleep is necessary for the body to recover. Sleep deprivation increases cortisol levels and inflammatory cytokines, which eventually shorten lifespan. Adults need 7–8 hours of sleep per night to maintain health. **Social Life** Active social connections are an important factor in longevity. People who maintain relationships with friends, neighbors, and loved ones suffer less from depression, dementia, and cardiovascular diseases. Emotional support reduces stress levels, strengthens the immune system, and helps maintain optimism. **From the Lives of Famous Elders** **Jeanne Calment** The oldest reliably documented elder, who lived to be 122. She maintained activity and a sense of humor well into old age, cycling daily until she was 100 and walking regularly. Her diet was mostly Mediterranean—olive oil, vegetables, fruits, and a little wine. Calment noted that “laughter and not rushing” were the main secrets to her longevity. **Jiroemon Kimura** He lived to be 116 and considered moderation the main principle of life—he ate small portions, went to bed early, and woke up at dawn. He moved a lot every day, mostly walking and working in his garden. Kimura emphasized the importance of curiosity and communication. **Sister André (Lucile Randon)** She lived to be 117. She ate mostly vegetables, fruits, and fish, avoiding fried and processed foods. She spent a lot of time outdoors and sang in a church choir. She said that calmness, faith, and kindness to people helped her maintain health and inner harmony. **Practical Recommendations** The path to longevity begins with small but regular steps. The main thing is not to try to change everything at once. It’s best to introduce changes gradually—add 10 minutes to a walk today, replace a sweet snack with fruit tomorrow, and go to bed an hour earlier next week. These steps eventually become a stable habit. **On Habits** Research shows that it takes anywhere from 18 to 254 days to form a habit (but on average, about 66 days). That’s why it’s so important not to give up prematurely. For example, if a person wants to form the habit of getting up from the table feeling slightly hungry, it might take more than 8 months (be prepared for such timelines). Scientists Answered 10 Questions About Longevity Genes **The Main Point** Longevity is 25% good genetics and 75% working on yourself. It is formed from several elements: * moderate, balanced nutrition; * physical activity; * calmness; * adequate sleep; * good relationships with loved ones. The main secret to longevity is consistency: healthy habits will only work when they become a way of life.
About the Author
