Want to live to 100? Good news — it’s not all in your genes, it’s about 8 healthy habits. While your family’s health history does play a role in how long you live, it turns out it’s not the whole story. In fact, scientists say that only about 25% of our lifespan is tied to genetics. The other 75%? That’s up to the choices we make every day — our habits, our environment, and yes, a little bit of luck.
Researchers are discovering the secret sauce behind people who live to be 100 (and still feel great). From what they eat to how they move and even how they think — these healthy habits aren’t just for grown-ups. They’re great things to share with your kids too, setting them up for a long, happy life right alongside you.
So whether it’s family walks, colorful meals, or bedtime stories that calm the mind, every little habit adds up. Long life, here we come!
8 Healthy Habits for Your Family
• Get Physical With the Kids
Want your kids to live long, happy lives — and join you in doing it? Keep moving together. Research shows that people who live to 100 don’t stop moving just because they’re getting older. In fact, staying active at any age is one of the biggest secrets to a long, healthy life.
A big study looked at 13 different research papers and found something amazing: people who move their bodies regularly (even just a little) cut their risk of dying early by about 30 to 35%. That can add up to seven extra years of life. That’s seven more years of hugs, adventures, birthday cakes, and bedtime stories.
Being active doesn’t mean hitting the gym — it can be family bike rides, dance parties in the kitchen, playing tag at the park, or even just walking the dog together. The point is: movement matters. And when you make it fun, your kids will want to join in too.
So lace up, stretch out, and move your way toward a longer, healthier, joy-filled life — as a family.
• Avoid Ultra-Processed Foods
It may be time to rethink what’s on your kids’ plates. Ultra-processed foods — the colorful snacks, sugary drinks, and drive-thru faves— may taste fun, but they come with a not-so-fun side. They’re often packed with things like saturated fat, sugar, and sneaky additives. According to the American Medical Association, these foods are linked to a higher risk of heart disease, certain cancers, obesity, and type 2 diabetes.
But here’s the good news: making better food choices — even later in life — can add over a decade to your lifespan! A 2017 study showed that just a 20% improvement in your diet could cut your risk of dying early by 14%. That’s a big win for some pretty simple swaps.
So what can you do? Think colorful plates: fruits, veggies, whole grains, healthy fats, and lean proteins. And try to cut back on the extra salt, sugar, and preservatives hiding in packaged foods.
Get the kids involved, too — let them help pick out produce at the store or turn healthy cooking into a fun family activity. The goal? Fewer mystery ingredients, more delicious meals.
• Eat Greek
Looking for a yummy way to help your family eat healthier? Try the Mediterranean diet. This way of eating focuses on real, wholesome foods like tasty grilled fish (think salmon and mackerel), crunchy nuts, juicy berries, beans, dark leafy greens (hello, spinach), whole grains, and golden extra-virgin olive oil.
And get this: A huge 2024 study that followed 25,000 healthy women for 25 years found that those who stuck with the Mediterranean diet had a 23% lower chance of dying from any cause. That’s a lot of extra time for dance parties, story time, and game nights!
So why not turn dinner into an adventure — Mediterranean style?
• Eat More Beans, Less Animal Products
Want to help your family live a long, happy life — maybe even to 100? Take a page from the world’s longest-living people in the “Blue Zones.” These are special places around the globe where folks regularly live to be 100 or more, and one of their big secrets? They don’t eat a lot of meat.
In fact, Blue Zone families usually treat meat like a special-occasion treat — just a little bit, a few times a month, kind of like how we use sprinkles on ice cream. Most of their meals are full of colorful, plant-powered foods — especially beans, peas, and lentils (a.k.a. superfoods in disguise).
Experts say about 95% of their meals come from plants, and it pays off. One study found that eating beans just four times a week could cut your risk of heart disease by 22%. Another study said munching on just one ounce of beans a day might help you live up to eight years longer. The next time you’re planning dinner, think like a Blue Zone family: more plants, less meat.
• Be Social and Stay That Way
Want to know one of the most surprising ways to help your whole family live longer? Make time for friends and loved ones.
Turns out, hanging out with people you care about — whether it’s family movie night, chatting with a neighbor, or playdates at the park — can actually boost your health and help you live longer. Even little friendly moments, like waving to the mail carrier or saying “hi” to someone at the grocery store, make a difference.
“Strong social ties have been linked to a lower risk of dying early,” explains family doctor Phyllis Pobee, M.D. In fact, one big study found that having solid relationships makes you 50% more likely to live longer — that’s about as powerful as quitting smoking.
So go ahead — schedule that playdate, call Grandma just to say hi, or plan a family game night. Laughing, connecting, and making memories together might just be one of the healthiest things you can do.
• Keep Stress Away
Living a long, healthy life is all about staying positive and keeping stress low (even when the dog eats your homework or someone spills juice again). Scientists who study people who live long lives found something amazing: even though many of them faced tough times as they got older, they still managed to stay upbeat and calm. A lot of them didn’t get super stressed out easily, and they bounced back quickly when things got rough. That sunny attitude might actually help their bodies stay healthier for longer.
In a big study, researchers said these 100-year-olds had what they called a “positive character” and were great at adapting to life’s ups and downs. Basically, they didn’t let little things ruin their day — and that helped keep them going strong.
So next time things get a little wild at home, take a deep breath, smile, and maybe stay chill. Aiming for happy can help the whole family in the longevity department.
• Sit on the Floor
There’s one surprisingly simple move that could help your family live longer … and it’s something your kids probably do all the time without even thinking: getting up from the floor. Turns out, regularly sitting down and standing back up from the floor (without using your hands if you can) is actually a sneaky-good way to boost strength, balance, and flexibility — and it may even add years to your life.
So whether you’re playing a board game on the rug, building a block tower, or having a living room picnic, all that up-and-down floor action might be giving your body a bonus workout. And for grown-ups, it’s a fun way to sneak in a little extra longevity magic.
Make it a family challenge: who can stand up the silliest way? Who can do it without using their hands?
• Don’t Smoke
Here’s a powerful tip from people who live to 100: most of them don’t smoke. In fact, a study found that nearly 84% of centenarians (people who reach 100 years old!) have never picked up the habit.
According to the World Health Organization, smoking is super harmful — about half of the people who don’t quit smoking eventually die from it. Yikes! Smoking is linked to a bunch of serious health problems, especially in older adults, including heart disease, lung issues, and more. The study also showed that out of the few centenarians who did smoke at some point, most of them quit — only a tiny 2.7% were still smoking when they reached 100. So, the message is pretty clear: skipping cigarettes is a major win for long, healthy lives.
As parents, we set the stage. Talking to kids early about why we don’t smoke (and leading by example) can help them make strong, healthy choices, too. Plus, no smoking means more energy for dance parties, soccer games, and all the fun stuff that makes life awesome.
