5 Healthy Habits to Help You Live Longer and Better

Living longer doesn’t mean finding a fountain of youth in a pool used by aliens to store extraterrestrial cocoons. (If you know this is a reference to the movie Cocoon, you might need this article more than others.)

While genetics play a role in how we age, the choices we make every day can also have a meaningful impact on our long-term health. And whether you’re a Baby Boomer, Gen Xer, Millennial, or somewhere in between, it’s never too early — or too late — to build healthier habits.

According to the Centers for Disease Control and Prevention (CDC), Americans are living longer. In 2024, U.S. life expectancy reached 79 years, the highest level on record.

The good news? Healthy aging doesn’t require a complete lifestyle overhaul. Small, manageable changes to how you move, eat, sleep, manage stress, and care for your health can add up over time.

1. Keep On Moving

There’s a reason movement is so closely linked to healthy aging. According to the American Heart Association, regular physical activity strengthens your heart and lungs, improves circulation, builds muscle, supports balance and mobility, and can help you maintain a healthy weight.

Adding more movement to your day doesn’t mean you have to spend hours at the gym. Take a walk during your lunch break, choose the stairs instead of the elevator, park a little farther away in the office park, work in the garden, dance while you make dinner, or go for a 10-minute walk after a meal. Short bursts of activity add up, and choosing activities you enjoy can make it easier to stick with them over time.

Try this: Pick one part of your day when you usually sit and turn 10 minutes of it into movement. Take a walk, stretch, climb the stairs, or put on a favorite song and move. The goal isn’t perfection. It’s making movement a regular part of your day.

2. Healthy Eating Habits

Eating healthy can support heart and brain health, help maintain strong bones and muscles, and lower the risk of certain chronic conditions. Don’t focus on restrictive diets or the latest food trends but aim for a variety of nutrient-rich foods, including fruits and vegetables, whole grains, lean proteins, and healthy fats. The National Institute on Aging recommends looking at the overall quality and variety of the foods you eat as part of healthy aging.

Healthy eating doesn’t have to mean changing everything on your plate overnight. Look for small ways to make meals more nutritious, such as adding vegetables to dinner, choosing whole grains more often, or drinking more water throughout the day. Think about what you eat most of the time, rather than trying to make every meal perfect.

Try this: Add one nutritious food to a meal you already enjoy. Toss some berries into breakfast, add a vegetable at dinner, or grab a piece of fruit with lunch. Sometimes eating healthier can start with adding something rather than taking something away.

3. Sleep Well

Getting enough quality sleep is an important part of healthy aging. While you sleep, your body and brain are doing their job to help support memory, mood, immune function, metabolism, and heart health. Most adults need at least seven hours of sleep each night, according to the Mayo Clinic.

If getting enough sleep is a challenge, look at your sleep routine. Going to bed and getting up at the same time can help regulate your body’s internal clock. Creating a relaxing bedtime routine, limit caffeine later in the day, and putting away phones and other screens before bed may also help.

Try this: Set a bedtime reminder just like you would an alarm in the morning. Thirty minutes before you go to bed, put away the screens, dim the lights, and do something relaxing to signal that it’s time to go to sleep.

4. Stay Connected and Engaged

Healthy aging isn’t only about taking care of your body. Your mental, emotional, and social well-being matter, too. Staying connected with other people, managing stress, continuing to learn, and doing things you enjoy can support your overall well-being as you age. Research has also linked social engagement and meaningful activities with better cognitive health later in life.

Make room for the people and activities that help you feel connected and engaged. Call a friend, spend time with family, volunteer, join a group, learn a new skill, pick up an old hobby, or simply make time for something you enjoy. When stress starts piling up, getting outside and enjoying the fresh air, trying some relaxation techniques, or talking with a friend can help clear your mind.

Try this: Put one thing on your calendar this week that’s good for your mind, not your to-do list. Call someone you’ve been meaning to catch up with, spend time on a favorite hobby, take a walk outside, or try something new.

5. Preventive Care

Taking care of your health isn’t only about what you do at home. Preventive care can help you and your healthcare providers identify potential health concerns early, monitor changes over time, and take steps to reduce your risk of certain illnesses. Care may include regular checkups, recommended screenings, vaccinations, and dental and vision care.

Knowing what type of preventive care you need isn’t always straightforward. Recommendations can change as you age and may differ based on your personal and family health history. Talk with your healthcare provider about which screenings and vaccinations are appropriate for you, and don’t put off an appointment because you’re unsure whether something is covered. Your TouchCare Health Assistant can help you understand your benefits, find an in-network provider, compare costs, and schedule care.

Try this: Think about the last time you had a routine checkup. Are you due for an appointment, screening, dental cleaning, eye exam, or vaccination? Pick one you’ve been putting off and take the first step toward getting it scheduled.