For many people, stories of centenarians still hiking, volunteering, or enjoying active daily routines seem almost unbelievable. Yet across the world, many individuals living past 100 continue to show surprising vitality. What supports such longevity? And what habits make a difference as people enter their later years?
U.S. News & World Report recently highlighted the lived wisdom of seven centenarians. Their advice is not trendy or complicated; instead, it reflects the kind of steady, everyday habits that support physical and mental well-being throughout life.
Eating lightly in the evening supports better health
“Don’t eat too much at night, or you’ll get sick,” advised 106-year-old Stanislaw Korwaski in an interview with the Daily Mail.
Studies back up his observation. When the body processes heavy, oily meals late in the day, it is more likely to store those calories as fat rather than burn them for energy. Over time, this pattern contributes to weight gain and increases the risk of various health problems. Meal timing, not just meal content, can meaningfully affect long-term health.
Daily movement becomes easier when it’s part of your routine
“Daily exercise is my routine,” said 101-year-old Ida Corling in an interview with The New York Times.
Making physical activity as automatic as brushing teeth or showering helps it become a natural part of life rather than a task that requires constant motivation. Repetitive, intentional movement strengthens neural pathways in the brain, and regular activity also supports stronger muscles and greater mobility. When exercise becomes integrated into daily habits, it is easier to maintain over the long term.
Small goals create momentum for larger achievements
“I only want to move forward, not backward,” Corling added.
Her approach reflects a practical truth: lasting change begins with modest, achievable goals. Instead of signing up for a marathon months away, committing to jogging two or three times a week is more realistic. Instead of trying to lose ten pounds in a single month, aiming for 45 minutes of moderate-to-vigorous aerobic activity each week is far more sustainable. These early successes build confidence and make larger goals feel attainable.
A balanced mindset helps both body and mind
“Do everything in moderation, maintain a positive attitude, and cultivate gratitude for the things around you,” said 100-year-old Loretta Taggert in an interview with USA Today.
Research shows that mindset plays an important role in overall health. A person’s mental outlook influences sleep patterns, cardiovascular function, posture, stress levels, and emotional resilience. Maintaining curiosity, embracing new experiences, and caring for others can open the door to personal growth and healthier relationships. These qualities also support long-term mental and physical well-being.
Strong family connections bring lasting happiness
“Family brings me immense joy,” shared 116-year-old Susanna Moser Jones on National Public Radio.
Her experience aligns with findings from a 75-year longitudinal study led by Harvard psychiatrist Robert Waldinger. The study followed hundreds of American men throughout adulthood to explore what supports happiness and longevity. The conclusion was clear: nurturing close relationships — especially family bonds — plays a powerful role in helping people live healthier, longer lives.
Good sleep and nourishing food are foundational
“Sleep well, eat well, live longer,” said 117-year-old Misao Okawa in an interview with the Daily Telegraph.
Extensive research shows that sleep is essential for immune function, metabolism, muscle repair, learning, memory, and emotional balance. For those with chronic insomnia, improving sleep may require deliberate effort and professional guidance. For others, regularly getting fewer than seven to eight hours of sleep is often a matter of habit rather than necessity — and correcting that habit can have lasting health benefits.
New activities keep the mind active and engaged
“I participate in many interesting activities,” said 104-year-old May Lewis in an interview with Simple Living.
Novel experiences stimulate the brain in unique ways. Exposure to new environments and learning new skills — such as tennis, harp playing, or basket weaving — can encourage the growth of new brain cells. These activities challenge the senses, spark creativity, and support emotional and cognitive health.
The timeless value of simple, steady habits
While none of these tips is groundbreaking, their combined impact is meaningful. Eating moderately, moving regularly, setting realistic goals, staying connected with loved ones, prioritizing sleep, and exploring new hobbies all contribute to a healthier, more vibrant life.
The centenarians who shared their advice did not follow strict programs or complicated routines. Instead, they embraced simple, sustainable habits — choices that supported them day after day, year after year. Their experiences suggest that longevity is often built not on dramatic changes, but on small decisions made consistently over a lifetime.
Translated by Eva
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