If you’ve ever wondered what it takes to live to 100, you’re not alone. Experts predict that the number of centenarians—people who live to at least 100—will continue to rise in the coming decades. While genetics play a role, it’s becoming clear that physical activity, social connections, and the environment you live in all significantly impact longevity. Take Sister André, for example, a French Catholic nun who lived to 118 before passing away. The oldest living people today are believed to be María Branyas Morera, a 115-year-old Spanish woman, and Fusa Tatsumi, also 115, from Japan. With the number of centenarians expected to grow, experts suggest key factors contribute to living longer. According to the Washington Post, living longer starts with the right mix of genetics, lifestyle choices, and social connections.

Genetics: The First Step in Longevity

Experts agree that genetics plays a foundational role in longevity. As S. Jay Olshansky, a professor of public health, explains, “You can’t make it out that far without having already won the genetic lottery at birth.” If your parents lived long, healthy lives, you’re more likely to do the same. But the impact of genetics goes beyond just a single gene. “It’s probably not one single gene but a profile, a combination of genes,” says Luigi Ferrucci, the scientific director at the National Institute on Aging. The longer your parents live, the more likely you’ll live a healthier, longer life, studies show.

Longevity and Genetic Research

In a groundbreaking study, researchers from the Albert Einstein College of Medicine are working to identify longevity genes that play a role in how we age. Nir Barzilai, the director of the Institute for Aging Research, studies the lives of hundreds of centenarians, their children, and even their spouses. Barzilai’s work is helping scientists pinpoint which genetic markers are responsible for longer lives, and how these genes can be leveraged to develop treatments that promote longevity. “We really want to find all the longevity genes,” Barzilai says. According to recent studies, people who carry certain mutations related to their growth hormone tend to have longer lifespans because their cells maintain themselves more effectively. If you’re curious about whether you carry any longevity-related genes, platforms like 23andMe and AncestryDNA can offer insight into your genetic makeup.

Environment and Lifestyle Matter

While genetics play a crucial role, researchers stress that lifestyle choices make up a substantial portion of the equation—around 75%, according to Jamie Justice, an assistant professor of gerontology at Wake Forest University. Factors like diet, exercise, and a supportive social network are all key to living longer, healthier lives. “The goal isn’t necessarily to live to 118 years. It’s to live well within those years,” says Justice. That’s why experts suggest adopting healthy habits such as walking, eating a balanced diet, and staying socially connected.

One simple action you can take today is to start incorporating outdoor activities into your daily routine. As Luigi Ferrucci, the scientific director at the National Institute on Aging, shares, “Just walking outside makes an enormous difference.” He recommends getting up early each morning and heading outdoors, as the benefits of natural light, fresh air, and physical movement contribute significantly to overall health and longevity.

Social Connections and Community

Having strong social ties also plays a pivotal role in living longer. Studies have shown that those with active social lives tend to have lower rates of heart disease and live longer lives. The Blue Zones project, which examines the lifestyles of the world’s longest-lived people, found that centenarians in these areas prioritize strong community bonds, often spending time with family and close friends. Whether it’s joining a local group, volunteering, or simply staying in touch with loved ones, social interaction can help you live longer and with greater joy.

Action Steps to Help You Live Longer

To live a long, healthy life, here are some actionable steps you can take:

Get Moving: Incorporate at least 30 minutes of physical activity into your day, whether it’s walking, swimming, or yoga. Apps like MyFitnessPal or Fitbit can help track your progress and keep you motivated.
Socialize: Make time for friends and Whether it’s having lunch with a friend or attending community events, staying connected will boost your mental and physical health.
Eat a Balanced Diet: Focus on whole foods, especially fruits, vegetables, whole grains, and lean proteins. Use meal planning apps like Yummly or Eat This Much for easy, healthy meal ideas.
Get Outdoors: Spend at least 20 minutes a day outdoors, enjoying natural light and fresh If you can, take a walk in nature or explore a nearby park.

Final Thoughts

While no one can guarantee they’ll live to 100, experts agree that making healthier lifestyle choices today will increase your chances. From genetics to the environment you live in, and even the relationships you foster, the choices you make matter. So why not start today?

As you consider these habits, ask yourself: How can you begin incorporating these strategies into your life to maximize your longevity and health?

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