10 Habits of People Who’ve Lived to Be 100

Rituals in diet, movement, and social ties quietly build a longer, healthier life.

By Medha deb

Created on Sep 25, 2025

Rituals in diet, movement, and social ties quietly build a longer, healthier life.

Want to live to 100? Triple-digit birthdays are becoming increasingly common. According to U.S. Census data, the centenarian population has soared by more than 65% over the last three decades, showing that while genetics play a significant role, your lifestyle choices have immense power over your longevity. The following ten habits—rooted in research and real stories—are regularly found among people who celebrate their 100^th (or later) birthdays. Incorporate these time-tested approaches and you might just improve both the quality and quantity of your own years.

1. Mix and Mingle: The Power of Social Connection

One of the strongest longevity predictors is maintaining close social ties. Centenarians are rarely isolated. Take Downing Jett Kay, a vivacious 108-year-old, who fills her calendar with church, community groups, and regular meet-ups with friends and family. Social engagement isn’t just enjoyable—it’s vital:

People with strong social networks are 50% more likely to live longer than those who are isolated.
Social interaction strengthens the immune system, boosts mood, and helps stave off cognitive decline.

Beyond formal groups, prioritizing connections—even casual chats with neighbors—can yield significant health benefits.

2. Sweat to the Oldies: Stay Physically Active

Physical activity is a near-universal habit among centenarians, whether it’s gardening, dancing, walking, or structured exercise. Research finds:

7 hours of activity per week translates to a 40% lower risk of dying early compared to less than 30 minutes.
Okinawan centenarians, often cited for their longevity, get regular movement through natural daily activities, not just gym routines.
Exercise builds strength, maintains balance, prevents chronic disease, and supports brain health well into old age.

Whether through walking, using resistance bands, gardening, or practicing tai chi, striving for a blend of aerobic, balance, and muscle-strengthening activity is key.

3. Keep Your Mind Sharp: Lifelong Brain Training

Staying intellectually engaged plays a crucial role in extending both lifespan and healthspan. Centenarians frequently:

Read newspapers, novels, and magazines daily.
Do puzzles, crosswords, sudoku, and card games.
Participate in book clubs or discussion groups.

Stimulating your brain with new learning, social discourse, and creative pursuits—no matter your age—helps protect against cognitive decline and may even delay or prevent dementia.

4. Fuel Up: Prioritize Nutritious, Balanced Meals

A majority of centenarians embrace healthy eating habits, though extreme diets are rare. Common characteristics include:

Emphasis on plant-based foods: veggies, fruits, whole grains, legumes, and healthy fats .
Frequent (but moderate) intake of fish, and occasional lean meats.
Minimal processed foods, sugars, and excess salt.
Portion control and a habit of stopping when pleasantly full.

Simplicity and consistency trump fad diets, with meals that are enjoyable, social, and nutritionally balanced.

5. Find Your Purpose: The Importance of Daily Meaning

Among the most pronounced habits of the very old is a strong sense of purpose—something to get up for each morning. This might involve:

Volunteering for a favorite cause.
Caring for grandchildren or pets.
Working in a community garden, church group, or creative project.

Having goals, big or small, increases satisfaction, keeps the mind engaged, and is a common thread in “Blue Zones”: regions world-famous for high numbers of centenarians.

6. Don’t Skimp on Sleep: Rest and Rejuvenation Matter

Adequate sleep is not just about quantity but also consistent routines. Long-livers commonly:

Prioritize a regular bedtime and wake-up time.
Nap sensibly—short, restorative naps, if taken, are beneficial.
Limit late-night eating, alcohol, and screen distractions.

Quality sleep enhances immunity, supports heart health, balances mood, and fosters longevity.

7. Manage Stress: Go With the Flow

Centenarians are realists; they face hardship, but don’t let stress define their lives. Their tips:

Lean on spiritual or religious beliefs to process grief and challenge.
Practice mindfulness, prayer, or meditation.
Laugh often and embrace humor to offset daily frustrations.
Maintain perspective—most stressors are temporary.

Low chronic stress is repeatedly linked with lower rates of heart disease, diabetes, and cognitive decline. Learning to “go with the flow” is not just mentally healthy, but physically protective, too.

8. Maintain a Positive, Adaptable Attitude

One unshakeable characteristic among those who reach 100 is an optimistic, flexible approach to life’s ups and downs. Many describe gratitude, a sense of humor, and a willingness to adapt as essential.

Positive mindset boosts resilience and helps weather change.
Centenarians often emphasize the importance of “rolling with life’s punches.”

Attitude doesn’t just determine how well we age—it may help add years to life itself.

9. Avoid Harmful Habits: Everything in Moderation

Healthy centenarians tend to avoid extremes. Common practices include:

Rarely, if ever, smoking. If they did, most quit young.
Drink alcohol modestly or not at all (think a glass of wine, not a bottle).
Stay safe and reduce injury—using seatbelts, practicing fall prevention, and attending checkups.

While some centenarians claim a daily drink or treat, they almost always pair indulgences with restraint, consistency, and overall healthy living.

10. Keep a Routine, but Embrace New Experiences

Longevity is built on the stability of routine—but those who reach advanced age often do so because they also embrace curiosity and change:

Travel, try new foods, pursue new hobbies, or learn new skills at any age.
Balance is key: steady rhythms (like regular meals, exercise, sleep) with fresh challenges benefit body and brain alike.

Table: 10 Core Habits of Centenarians

Habit	Key Benefit
Social Connection	Boosts longevity, mood, and immunity
Physical Activity	Reduces chronic disease, maintains mobility
Brain Engagement	Delays cognitive decline
Healthy Diet	Manages weight, supports heart health
Sense of Purpose	Encourages motivation and well-being
Quality Sleep	Promotes healing and mental health
Stress Management	Lowers disease risk, extends lifespan
Optimism & Adaptability	Enhances resilience and satisfaction
Moderation	Reduces harmful behaviors
Routine & Novelty	Sustains engagement and growth

Frequently Asked Questions (FAQs)

Q: Is longevity mostly determined by genetics?

A: Genetics do play an important role, especially for reaching 100, but research estimates that as much as two-thirds of longevity is influenced by lifestyle factors such as diet, exercise, social connection, and mindset.

Q: Can I start these habits later in life and still benefit?

A: Yes. Positive changes at any age—whether starting to exercise, improving diet, or nurturing friendships—can have major benefits for both lifespan and healthspan.

Q: What is the most important habit for living to 100?

A: No single habit ensures longevity; it’s the cumulative effect of many daily positive routines—especially staying socially active, physically engaged, eating well, and managing stress—that sets centenarians apart.

Q: Do centenarians follow special diets?

A: Centenarians’ diets are generally balanced and not extreme. They often emphasize vegetables, fruits, beans, and whole grains, with moderate protein and very little processed food or added sugar.

Q: How do centenarians deal with illness or setbacks?

A: Most have learned to adapt positively, maintain hope through difficult times, lean on social and spiritual support, and never stop engaging with life.

Key Takeaways

Longevity is built on consistent, positive daily habits—especially staying active, eating healthily, nurturing curiosity, and valuing friends and community.
It’s never too late to make healthier choices—long-lifers are living proof.
Balanced approach and adaptation trump rigid routines or perfection.

Start Your Journey Today

Embracing these habits doesn’t promise 100 candles on your next birthday cake, but it can certainly deliver more vibrant, purposeful, and healthy years ahead. As centenarians themselves often say: “It’s the little things you do, day after day, that matter most.”

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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