The six
1. Move every day. 2. Lift something heavy, twice a week. 3. Sleep on a regular schedule. 4. Eat mostly whole foods, with enough protein. 5. Don’t smoke. 6. Stay close to people.
Why these six
Each one has large human studies behind it, and each moves several risks at once: heart, brain, metabolism, mood.
The WHO’s 2020 physical activity guidelines recommend 150–300 minutes of moderate activity a week plus muscle strengthening on two or more days.
A 2010 meta-analysis of 148 studies (Holt-Lunstad et al.) linked stronger social relationships to a 50% higher likelihood of survival.
The honest catch
None of this is new or exciting. That’s the point: everything else in longevity is built on top of these.
Decoded / the concept
Why habits beat pills
A supplement moves one thing a little.
A habit moves everything, a lot. Start with the one you’re worst at.
What you can do
- Pick the one you’re worst at.
- Start there. This week.
- Save this so it’s easy to find again.
Common questions
What are the best free longevity habits?
Move every day, lift heavy twice a week, keep a regular sleep schedule, eat mostly whole foods with enough protein, don’t smoke, and stay close to people.
How much exercise do the guidelines recommend?
The WHO’s 2020 guidelines recommend 150–300 minutes of moderate activity a week plus muscle strengthening on two or more days.
Published 2026-10-01 · Last reviewed 2026-10-01
Educational content, not medical advice. Talk to your clinician before changing anything about your health.
