A new study in the cardiovascular health and disease journal Circulation found that people who adhered to the five lifestyle habits listed below increase their chance of living longer past age 50.

Using data from two longitudinal studies that spanned over three decades, the Nurses’ Health Study (1980–2014) and the Health Professionals Follow-up Study (1986–2014). Researches defined, smoking, body mass, physical activity, alcohol intake, and diet as five low-risk lifestyle factors that impact longevity.

Scientists then applied the data to tables from the NHANES (National Health and Nutrition Examination Surveys; 2013–2014) to estimate the distribution of the lifestyle score and the US Centers for Disease Control and Prevention WONDER database to derive the age-specific death rates of Americans. 

After crunching the numbers which included 34 years of follow-up data and 42 167 deaths, researchers concluded women who follow all five habits lived 14 years longer past age 50, (79 to 93) and men lived 12 years longer, (75 to 87).

The five habits that substantially reduce premature mortality and prolong life:

A High-Quality Diet

Recent research has linked diet to health and appears to point us towards eating mostly whole, unprocessed foods such as whole grains, beans, plenty of fresh fruits and vegetables, and avoiding convenience and processed foods.

Not Smoking

There is no harmless amount of cigarette smoke. Chemicals in tobacco reach your lungs, blood and organs in your body. The good news is within 20 minutes of your last cigarette; your body begins to heal. 

Moderate Alcohol Intake

For many of us life without wine, beer or a cocktail would be unmanageable. Wine after the present company is possibly the best companion to a good meal, and as a bonus, lubricates life. The goal when it comes to alcohol is not absolution but to enjoy in moderation. 

The study defined moderate alcohol consumption for women as 5-15 grammes per day and men as 5-30 grammes per day. Fourteen grams of alcohol is found in:

• 12 ounces of regular beer, which is usually about 5% alcohol
• 5 ounces of wine, which is typically about 12% alcohol
• 1.5 ounces of distilled spirits, which is about 40% alcohol

30 Minutes of Physical Daily Activity

The study found physical activity at a moderate-to-vigorous pace for 30 minutes or more a day, contributed to longevity.

According to the American Heart Association, only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more efficiently. If you’re sedentary, sitting less is an excellent place to start. 

The World Health Organization describes moderate intensity physical activities as a moderate amount of effort that noticeably accelerates the heart rate to approximately 3-6 METs.

The Metabolic Equivalents (METs), measure the ratio of a person’s working metabolic rate relative to their resting metabolic rate.   Basically, how much energy (Calories) your body needs when performing a certain task, therefore the higher the Mets, the more calories burnt.

Vigorous-Intensity physical activities are tasks that require a large amount of effort and cause rapid breathing and a substantial increase in heart rate, approximately >6 Mets.

The intensity of physical activities varies based on individual fitness levels. Therefore the examples provided below are as a reference only. 

Examples of Moderate-Intensity physical activities:

• Brisk Walking
• Dancing
• Gardening
• Housework
• House Painting

Examples of Vigorous-Intensity physical activities:

• Running
• Fast Swimming
• Aerobics
• Fast Cycling
• Competitive Sports

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A Healthy Weight

The study found that people with body mass index (BMI) between 18.5 and 22.9 increased their likelihood of living longer compared to individuals who had BMI’s outside the range.

BMI compares body weight with height to calculate the body size of an individual. Results give an idea as to whether a person is a right weight for their height.  Below 18.5 generally means that the individual is underweight. Between 25 and 29.9, the person is overweight and a BMI above 30 indicates obesity.

You can use this free online BMI calculator