8 lifestyle factors to extend your lifespan by 24 years

Time to shape your future. 

What’s happening:

A massive new study—covering more than 700,000 U.S. veterans—suggests you can dramatically extend your life by adopting eight healthy lifestyle habits before (or even during) middle age. Those who check all eight boxes stand to gain around two extra decades of living compared to folks with none. 

Key findings:

• Researchers spotlighted eight habits: 
  1. Regular exercise
  2. No smoking
  3. Good diet
  4. Stress management
  5. Positive social relationships
  6. Quality sleep
  7. Avoiding opioid misuse
  8. Skipping binge-drinking
• Men who embraced all eight by age 40 saw life expectancy jump by up to 24 years; women, by 21 years.
• Even adopting a few habits—say, cutting cigarettes or ramping up activity—delivered meaningful longevity benefits.
• Physical inactivity, opioid use, and smoking topped the list of biggest risk boosters, raising mortality odds by up to 45%.

Why it matters:

These results underscore that fundamental lifestyle choices can delay and even prevent chronic diseases like heart disease or diabetes. It’s not just about living longer, but living healthier.

Expert Take:

“Our research findings suggest that adopting a healthy lifestyle is important for both public health and personal wellness,” says lead author Xuan-Mai T. Nguyen. “Even if you start in your 40s, 50s, or 60s, it’s never too late to reap the benefits.” 

Looking Ahead:

• This is an observational study, so it doesn’t definitively prove that these habits alone cause extended lifespan—but it strongly aligns with previous research.
• With chronic disease costs skyrocketing, “lifestyle medicine” could be the key to cutting health expenses while adding quality years.
• The takeaway? A handful of small changes—like quitting smoking, managing stress, or getting better sleep—can pay huge dividends for your future self.