The secret sauce for a long, healthy life doesn’t come in a pill – it’s all about the small habits you build over time.

Let’s be real – living to 100 isn’t about trying to outlast everyone just to collect senior discounts for decades. It’s about living well, thriving, and staying fabulous while you do it. Science is out here handing us the playbook on how to stretch our years and make them good ones. Spoiler: It’s not magic; it’s the daily habits you build that keep you thriving, both inside and out. So if you’re trying to be around for your great-great-great niece’s college graduation, take notes – these five habits could be your golden ticket.

1. Eat Like You Love Your Body – Plant-Based Vibes

We’re not saying go full vegan overnight, but trust when we say: plants are the MVPs of longevity. Filling your plate with vibrant veggies, fruits, whole grains, legumes, and nuts can seriously cut down your risk for all those health issues that come knocking later in life (think heart disease, diabetes, cancer – the big ones). A plant-based diet doesn’t mean giving up everything you love; it means adding more of what loves you back. Plus, with so many bomb recipes out there, you can make kale taste like a treat. Try easing into it by swapping one meal a day for something veggie-packed. Your future self will thank you!

2. Move Like You’re Made to Move

Forget punishing gym routines – longevity is all about finding joy in movement. Whether you’re hitting the dance floor at Zumba, walking through the park, or going full beast mode in the gym, getting your body moving is key to a longer life. Aim for 150 minutes of moderate exercise a week, or go all in with 75 minutes of something more intense. And it’s not just about heart health (though, yes, that’s a huge bonus). Exercise keeps your muscles and bones strong, boosts your mood, and even helps your brain stay sharp. Want to stay active into your 90s? Start now.

3. Chill Out – Literally. Stress Will Steal Your Years

Look, stress is a silent life-shortener. Chronic stress isn’t just about feeling frazzled – it’s linked to heart problems, high blood pressure, and even a shorter lifespan. You need to give yourself permission to pause. Enter mindfulness practices like meditation, deep breathing, and even yoga. Studies show these can lower your cortisol levels (that’s the stress hormone that’s always doing the most). And no, you don’t need to become a yogi overnight. Just start small. Spend 5 minutes a day in silence or taking deep breaths, and you’ll start to notice the shift. Your body and brain will be forever grateful.

4. Get That Beauty Sleep – No Negotiations

We know life is busy, and it’s tempting to run on coffee and sheer willpower, but your sleep game needs to be strong if you want to hit that 100-year mark. Lack of sleep messes with your mood, memory, and even your weight, and it increases your risk of heart disease and diabetes. Not a good look. Aim for 7-9 hours a night, and make it count. Create a wind-down routine (think dim lights, no screens, and maybe some soothing music) to help your body get into sleep mode. Sleep isn’t a luxury, it’s a requirement for longevity. Rest up.

5. Strengthen Your Squad – Connection is Key

This one might surprise you, but loneliness is just as bad for you as smoking 15 cigarettes a day. Yeah, you read that right. Having strong social connections – whether it’s your lifelong besties, your family, or even a new hobby group – keeps you grounded and significantly boosts your chances of living longer. Studies show that people with strong social ties have lower stress levels, better heart health, and overall higher happiness. So make time for that catch-up call or coffee date. It’s not just fun – it’s life-saving.

Living to 100 isn’t reserved for some rarefied few – it’s something you can work towards, starting right now. It’s not about grand gestures or restrictive rules, but about making small, powerful changes that stack up over time. Whether it’s eating more plants, moving your body, managing stress, catching some Z’s, or just laughing with friends, these habits will keep you thriving well beyond your wildest dreams. Remember, the goal isn’t just to live long – it’s to live well. Start today, and watch your life stretch into something beautiful.