Habits Shared by People Who Live Past 100

What Do Centenarians Around the World Have in Common?

Living to 100 might seem like a genetic lottery, but researchers have found that people who reach this milestone often share certain lifestyle habits—regardless of where they live. Whether it's the mountains of Sardinia, the villages of Okinawa, or the small towns of Loma Linda, patterns emerge that help explain how people live longer—and better.

Here are seven habits that show up again and again in the lives of centenarians.

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1. They Move Often—But Not Necessarily on Purpose

Centenarians don’t log hours in the gym or count steps on an app. Instead, they live in environments that naturally encourage movement. That might be walking up hills to visit a neighbor, tending to a garden, or cooking every meal from scratch.

In Sardinia, men walk several miles a day herding sheep. In Okinawa, women spend hours kneeling and squatting while gardening or preparing food. In Nicoya, Costa Rica, elders chop firewood and tend animals.

The takeaway: Build movement into your day by walking more, using stairs, and doing physical chores manually.

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2. They Eat Real Food—and Not Too Much

Across Blue Zones, people eat mostly plant-based, whole-food diets. They grow or source their food locally and rarely consume processed ingredients. Meals are simple but nutrient-rich—beans, greens, whole grains, nuts, and seasonal vegetables are common.

Many also practice moderation. The Okinawan principle of hara hachi bu—eating until 80% full—is a common thread. Portions are modest, and food is savored, not rushed.

The takeaway: Prioritize plants, limit processed food, and eat slowly. Stop eating when you're satisfied—not stuffed.

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3. They Sleep Deep and Nap Often

Centenarians often sleep well—about 7 to 9 hours per night—and also rest during the day. In Ikaria, Greece, afternoon naps are a cherished ritual. In Nicoya, days begin at sunrise and wind down with natural light, aligning the body’s rhythm with nature.

Good sleep hygiene supports cellular repair, reduces inflammation, and improves memory—all critical for healthy aging.

The takeaway: Prioritize regular sleep, avoid screens before bed, and embrace short naps if you can.

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4. They Stay Connected to Family and Community

In cultures where people live long, elders rarely live alone. They’re surrounded by children, grandchildren, neighbors, and lifelong friends. Multi-generational living is common, and elders are respected and consulted for advice.

In Okinawa, groups called moai offer lifelong social support. In Loma Linda, church groups act as extended families. This social fabric acts as a buffer against loneliness—a known risk factor for early mortality.

The takeaway: Invest time in your social ties. Make regular calls, plan shared meals, and reach out to old friends.

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5. They Have a Strong Sense of Purpose

Whether it’s helping raise grandchildren, tending a garden, or participating in a faith community, centenarians almost always have something that gets them up in the morning. In Nicoya, it’s called plan de vida. In Okinawa, it’s ikigai.

Purpose-driven living keeps the mind engaged and helps ward off depression and cognitive decline.

The takeaway: Find and nurture your sense of purpose—whether it’s teaching, creating, serving, or caring.

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6. They Manage Stress—Often Without Realizing It

Centenarians still face hardship, but they often have natural mechanisms for managing stress. This might include prayer, naps, gardening, walking, or simply talking with friends.

In Adventist communities in Loma Linda, Sabbath rest offers a weekly reset. In Ikaria, unhurried daily rhythms help people slow down. These cultural routines help regulate cortisol levels and improve long-term health outcomes.

The takeaway: Create small rituals that help you reset—reading, meditating, nature walks, or spiritual practice.

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7. They Don’t Obsess Over Longevity

Ironically, many centenarians aren’t trying to live to 100. They’re not biohacking or obsessing over supplements. They’re living with joy, staying curious, and doing meaningful things with people they care about.

They laugh often, dance occasionally, and stay involved in life—without being consumed by it.

The takeaway: Focus on living well, not living forever. The former often brings the latter as a byproduct.

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What This Means for the Rest of Us

Longevity isn't about finding a secret pill or following extreme regimens. It’s about how you live day to day: what you eat, how you move, who you spend time with, and how you see your place in the world.

If you adopt even a few of these habits—especially consistently—you’ll likely feel better, age better, and maybe even stick around longer than you thought.

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The Role of Culture and Environment

In many regions with high centenarian populations, the environment supports healthy choices by default. For example, in Sardinia, homes are built into hills, encouraging daily climbs. In Nicoya, open-air kitchens and home gardens reduce reliance on processed food. In Ikaria, there's no cultural rush—no constant pressure to optimize or compete.

In contrast, modern industrialized life often removes friction that used to keep us healthy. We drive instead of walk, buy instead of grow, and scroll instead of talk. People who live past 100 rarely had these conveniences—and that worked in their favor.

Their homes and routines were unintentionally designed for longevity.

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Emotional Resilience Over a Lifetime

Long-living individuals often describe lives that included hardship—war, poverty, loss. But they also demonstrate resilience. They bounced back, kept contributing, and didn't get stuck in grief or bitterness.

Dr. Becca Levy, a Yale researcher on aging, found that people with a positive attitude toward aging live an average of 7.5 years longer than those with negative expectations about growing old. That’s more than what regular exercise or a healthy diet alone provides.

Centenarians often talk about life with a kind of practical optimism. They don’t expect perfection, but they keep going—physically and emotionally.

"You take care of what you have, and God does the rest," one 103-year-old woman in Ikaria said with a shrug.

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Curiosity and Lifelong Learning

While we often associate aging with decline, many people over 100 continue to learn, create, and adapt. Some pick up new hobbies late in life—like painting, reading new books, or even learning a bit of tech to video call their grandkids.

Mental stimulation is key to preventing cognitive decline. Studies from the Rush Memory and Aging Project suggest that seniors who engage in frequent intellectual activity—like puzzles, conversation, or reading—experience slower cognitive aging.

Whether it’s gardening smarter, fixing things differently, or trying a new recipe—centenarians keep their minds active without forcing it.

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Humor and Lightness

Another unexpected trait? Humor. Many centenarians laugh—often at themselves. They tease relatives, tell old jokes, and shrug off what they can’t control.

Laughter stimulates endorphins, lowers blood pressure, and relieves stress. In Blue Zones, community gatherings are filled with music, teasing, and lightness.

"People here take life seriously, but not themselves," said one Sardinian elder.

Joy isn’t something they chase—it’s something they express in the ordinary moments.

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What You Can Do Right Now

If you want to live more like the world’s longest-living people, you don’t need to wait. Here are real actions you can take today:

• Plant something—even herbs on a windowsill. Caring for life is nourishing.
• Take a long walk—without your phone. Just observe, breathe, move.
• Make a meal from scratch—and share it with someone.
• Call an old friend—or write a letter.
• Schedule rest—a nap, a tech-free hour, or just time in silence.
• Laugh—find a story that makes you giggle, or call someone who always does.
• Write down one thing you look forward to tomorrow. That’s a purpose. It doesn’t have to be big.

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Longevity isn’t about never getting sick or never feeling tired. It’s about staying connected—to your body, your people, your place, and your purpose. And when those connections stay strong, so do you.