A major long-term study found that five healthy lifestyle habits were associated with a longer life expectancy, potentially adding more than a decade of life.
Reviewer: Dr Ibrahim (Envigore Medical Associate)
We often hear about new health trends, supplements and routines promising to improve longevity. But some of the strongest evidence points back to five familiar habits: not smoking, maintaining a healthy weight, staying physically active, eating a balanced diet and limiting alcohol.
Research published in Circulation followed health and lifestyle data from more than 100,000 adults and found that people who followed all five low-risk lifestyle habits had a significantly longer life expectancy from age 50 than those who followed none.
For women, the difference was approximately 14 years, while for men it was approximately 12 years.
That does not mean these habits can guarantee a longer life. The research was observational, so it shows an association rather than proving that each behaviour directly adds a set number of years.
What it does show is how strongly our everyday lifestyle choices can be linked with long-term health.
1. Do not smoke
Smoking remains one of the biggest preventable risks to long-term health.
It increases the risk of cardiovascular disease, stroke, respiratory disease and several cancers. Stopping smoking can improve your health regardless of how long you have smoked, which means it is never too late to benefit from quitting.
The long-term health effects of vaping are still being studied, so we do not yet have the same decades of evidence available for cigarettes.
If you smoke and want to stop, your GP or NHS stop-smoking services can provide advice and support.
2. Keep a healthy weight
Maintaining a healthy weight was another of the five lifestyle factors identified in the research.
The study used body mass index (BMI) to define a healthy weight, with a BMI between 18.5 and 24.9 considered within the healthy range.
BMI is not a perfect measure of individual health. It does not account for factors such as muscle mass or body composition, but it remains a quick and widely used screening tool.
More importantly, weight management is not simply about reaching a particular number on the scales.
Carrying excess weight can increase the risk of conditions including type 2 diabetes, cardiovascular disease and joint problems. For people living with overweight or obesity, even a 5–10% reduction in starting body weight can be associated with meaningful improvements in health.
Progress can also show up in ways that the scales do not immediately capture, including changes in fitness, mobility, eating habits and overall wellbeing.
Getting support with weight management
For some people, lifestyle changes alone may not be enough to reach or maintain a healthier weight.
Envigore provides clinician-led weight management support, with treatment pathways considered according to your individual health, circumstances and goals. Support can also include nutrition guidance and ongoing clinical reviews rather than focusing on weight loss in isolation.
3. Aim to move every day
You do not need an extreme exercise routine to support your long-term health.
The Harvard research used at least 30 minutes of moderate-to-vigorous physical activity each day as one of its low-risk lifestyle factors.
That could include:
- brisk walking
- cycling
- swimming
- gardening
- exercise classes
- other activities that increase your heart rate
Finding movement you genuinely enjoy can make it much easier to stay consistent.
Regular physical activity supports cardiovascular health, mobility, muscle and bone health, metabolic health and weight management. The important part is not finding the hardest workout. It is finding movement you can keep doing.
4. Eat a good and well-balanced diet
Nutrition is another major part of long-term health.
In the study, a higher-quality diet included foods such as vegetables, fruit, wholegrains, nuts and foods rich in healthy fats, while limiting foods associated with poorer health outcomes.
A Mediterranean-style eating pattern is one well-established example. It typically includes plenty of:
- vegetables and fruit
- wholegrains
- beans and pulses
- nuts and seeds
- fish
- sources of unsaturated fats
A healthy diet does more than support weight management. It can also contribute to cardiovascular health, digestive health and better overall nutrition.
Small, sustainable changes are often more useful than trying to completely overhaul your diet overnight.
Nutrition during a weight management journey
What you eat becomes particularly important when you are actively managing your weight.
Adequate protein, fibre, fluids and micronutrients all matter, particularly if changes in appetite mean you are eating less than you previously did.
This is why nutrition forms part of Envigore’s wider approach to weight management. Our dietitian-led nutrition support can help patients understand what to eat in a way that works alongside their individual weight management plan.
5. Limit Alcohol
The original 2018 study included moderate alcohol consumption as one of its five low-risk lifestyle factors. However, our understanding of alcohol and health has continued to develop.
The World Health Organization states that there is no completely safe level of alcohol consumption in relation to health risk.
Put simply, drinking less reduces your exposure to alcohol-related harm.
The same broader principle applies to other harmful substances: reducing or stopping their use can support both your immediate and long-term health.
If reducing alcohol or another substance is difficult, professional support can make a meaningful difference.
Why combining healthy habits matters
One of the most interesting findings from the research was the difference associated with combining healthy behaviours.
People who followed all five low-risk lifestyle factors had a substantially longer estimated life expectancy from age 50 than people who followed none.
They also had lower rates of death from cardiovascular disease and cancer during the study period.
That does not mean you need to transform your entire lifestyle at once.
If five changes feel overwhelming, start with one. A regular walk, improving one meal each day, seeking support with your weight or stopping smoking are all meaningful places to begin.
Consistency matters more than trying to achieve a perfect lifestyle overnight.
Can healthy habits really add years to your life?
Potentially, but the headline needs some context.
This was a large observational study. Researchers identified a strong association between healthier lifestyle patterns and longer life expectancy, but that is not the same as guaranteeing that following five habits will add exactly 12 or 14 years to an individual’s life.
The figures were also calculated based on estimated life expectancy from age 50.
Your genetics, existing health conditions, environment, access to healthcare and many other factors can influence your individual health and lifespan.
However, these five behaviours closely reflect established public-health recommendations. They are worthwhile changes whether your goal is longevity, better everyday health or reducing your risk of preventable disease.
Where Envigore can support you
You cannot control every factor that influences your long-term health. But there are areas where the right support can make change easier to achieve and maintain.
If weight management or nutrition is one of the areas you would like to work on, Envigore offers clinician-led weight management alongside dietitian-led nutrition support.
Our approach is designed around the individual, helping you find a sustainable pathway that fits your health, needs and goals.
For help stopping smoking, speak to your GP or use an NHS stop-smoking service.
Frequently asked questions
These questions reflect the guidance above and are reviewed by our clinical team before publication.
The five habits identified in the Harvard research were not smoking, maintaining a healthy body weight, being physically active for at least 30 minutes a day, eating a high-quality diet and keeping alcohol consumption low.
Following all five was associated with a longer estimated life expectancy from age 50.
In the study, women who followed all five low-risk lifestyle factors were estimated to live around 14 years longer from age 50, while men were estimated to live around 12 years longer, compared with people who followed none.
These are population-level estimates rather than a guarantee for an individual.
No. You do not need to make every change at once.
The research found progressively better outcomes as more low-risk lifestyle factors were followed. Building one sustainable healthy habit and then adding another can therefore be a practical way to approach lifestyle change.
For people living with overweight or obesity, losing even 5–10% of starting body weight can be associated with meaningful health improvements.
A healthy weight will look different for different people, so weight should be considered alongside factors such as your overall health, body composition, lifestyle and medical history.
Healthy changes can still be worthwhile at different stages of life.
Stopping smoking, becoming more physically active, improving your diet and addressing excess weight can all support better health. You do not need to have followed these habits your entire life for positive changes to matter.
Current evidence does not support recommending alcohol as a way to improve health or longevity.
Although older research sometimes associated moderate drinking with certain health benefits, the World Health Organization states that there is no completely safe level of alcohol consumption in relation to health risk.
+ Sources
- Li, Y., et al. (2018). Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population. Circulation, 138(4), 345–355.
- Li, Y., et al. (2020). Healthy lifestyle and life expectancy free of cancer, cardiovascular disease and type 2 diabetes. BMJ, 368, l6669.
- World Health Organization (2023). No level of alcohol consumption is safe for our health.
- NHS guidance on stopping smoking, physical activity, healthy weight, diet and alcohol.
About Your Clinical Team
This content was medically reviewed and approved by Danny Gian Hou Chu, a HCPC-Registered Advance Paramedic Prescriber (PA38670), who oversees all prescribing decisions at Envigore.
All prescriptions are dispensed by Right Medicine Pharmacy, a GPhC-Registered Pharmacy (No. 9012382).
Nutritional guidance and lifestyle support is provided by Veronica Giudice, a HCPC-Registered Dietitian (DT26570) and British Dietetic Association member.
Last medically reviewed: August 2026