5 Habits of People Who Live Over 100 Years and How To Implement Them Into Your Day 

Why do some people live vibrant, active lives well past 100, while others feel old at 60? Is it all simply chance? 

If you’re living with chronic pain, fatigue, or illness, this question might hit home. You might be wondering: Is it too late for me to turn things around? Could I ever feel energised, strong, and pain-free again?

At Longevity, we believe the answer is a resounding YES. 

The Blueprint for a Longer, Healthier Life

Researchers studying the world’s longest-living populations, known as the “Blue Zones”, have uncovered five core lifestyle habits that are consistent with a life of vitality and independence. These aren’t superhuman feats. They’re simple, consistent practices that anyone can adopt, especially when guided by a team who truly understands your body, your condition, and your goals.

Let’s walk through them together. 

1. Daily Movement 

In places like Okinawa (Japan) and Sardinia (Italy), people move constantly. They walk, garden, stretch, carry groceries, work and move with purpose throughout the day.

If chronic injury or fatigue has made movement hard, you might be avoiding it altogether. You may have tried and found it aggravates your pain or condition. Finding a way to consistently exercise is key here, and an exercise physiologist can absolutely help.

If there’s one thing all the research agrees on, it’s this: regular movement is the foundation of a long, healthy life. It keeps our joints mobile, our heart strong, our minds sharp, and our independence intact. For those living with chronic injury or illness, consistent, personalised guidance is often the missing piece for getting regular exercise. 

2. What about Diet?

Blue Zone populations eat mostly plants, beans, greens, fruits, whole grains, and very little processed food. Movement and nutrition are the dynamic duo everyone needs to be healthy. Many of our clients work alongside allied health professionals as part of a collaborative care model. And our Exercise Physiologists often see first-hand how improving strength and mobility supports better food choices, digestion, and even a return to joyful cooking.

3. A Strong Sense of Purpose (“Ikigai”)

In Okinawa, elders wake up each day with a reason to live. Whether it’s looking after grandchildren, tending to their garden, or being part of a local community.

Chronic illnesses can make you feel like you’ve lost your sense of self. But purpose doesn’t disappear, it just needs to be rediscovered. As your confidence in your body returns, so too does your connection to things that matter. 

4. Low Stress and Daily Rituals to Reduce It

Blue Zone elders don’t live stress-free lives, but they manage it very well. Prayer, naps, time with family, walks, and gratitude rituals all play a part.

Stress can mitigate progress and exacerbate chronic conditions. We recognise stress as a barrier to healing. Your sessions at Longevity aren’t just about physical rehab. They are about learning to manage stress better. 

5. Belonging and Strong Social Circles

Whether it’s faith, family, or friendship, community is at the heart of longevity. In all Blue Zones, people feel deeply connected and supported.

Healing happens in community. At Longevity, we place you at the centre of a support team who genuinely cares. Your Exercise Physiologist is someone you can call and speak with about the challenges you are facing. We work on it together. 

Ready for a Long-term Solution? 

Experience the benefits of exercise on your health and wellbeing. Longevity, strength, function, community and support to name a few. Get guidance on developing a regular exercise routine suitable for you and your condition. 

Ready to take the first step toward increasing your fitness and lifespan? Call Longevity Exercise Physiology Ascot Vale, Burwood, Casey, Castle Hill, Coburg, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Macarthur Tindall, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised session or a 15-minute free phone consultation.

Written by Omar Barbar

Reference List 

• Buettner, D. *The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest* (National Geographic)
• World Health Organization: Healthy Ageing
• ACSM Guidelines for Exercise Management in Chronic Conditions