6 Common Traits of Centenarians, According to Experts on Longevity

1. They Commit to Daily Walks

If walking is part of your daily routine, you're in luck—those steps can help extend your life. “Daily walks can significantly boost longevity by benefiting the body and brain,” says Dr. Sajad Zalzala, MD, longevity expert and medical director at AgelessRx. For example, walking helps improve insulin resistance, blood pressure, and cholesterol levels—factors linked to chronic diseases like type 2 diabetes, cancer, and heart disease that can shorten lifespan. In addition, regular walking encourages neurogenesis, the growth of new nerve cells, which is vital for memory and cognitive function, reducing the risk of neurodegenerative diseases like Alzheimer’s or dementia,” Dr. Zalzala explains.

Moreover, any form of physical activity helps protect telomeres, the caps at the ends of our DNA strands, which play a key role in aging and cell health. Over time, these telomeres shorten and become inactive, leading to cell death. Regular exercise, such as walking, can slow down this shortening process, ultimately slowing cellular aging and promoting a longer life, says Dr. Zalzala.

How to Do It

Contrary to what many think, you don’t need to walk 10,000 steps each day to experience the benefits of movement. Dr. Zalzala points out that research shows just 500 steps daily can lower your heart disease risk by 7%, and for every additional 1,000 steps, there is a 15% reduction in overall mortality.

Need proof? In Okinawa, Japan, walking is ingrained in daily life and plays a major role in the longevity of its residents, according to longevity expert Christal Burnette, plant specialist at Okinawa Research Center for Longevity Science (ORCLS). (For those who may not know, Okinawa is one of the world's 'Blue Zones,' regions where people live significantly longer than the global average.) To experience the benefits of walking, aim for at least 30 minutes of brisk, moderate walking five to seven days a week, says Burnette.

2. They Value Quality Sleep

With busy schedules and endless responsibilities, sleep often gets pushed aside. But sacrificing sleep can interfere with your body’s repair and recovery processes, potentially shortening your life. “Lack of sleep increases inflammation, weakens your immune system, and accelerates cellular aging,” says Dr. Darshan Shah, MD, longevity expert and founder of Next Health. It also disrupts metabolic functions, which can lead to insulin resistance and metabolic disorders, according to Diogo Barardo, PhD, director of research at NOVOS. These factors raise the risk of chronic diseases, which in turn may reduce your lifespan.

Getting sufficient sleep has the opposite impact. Not only does it allow your body to repair tissues and cells, but it also helps maintain the length of your telomeres, slowing down cellular aging, explains Dr. Zalzala. “Sleep also aids in the elimination of neurotoxic waste, such as beta-amyloid, which is associated with neurodegenerative diseases like Alzheimer’s,” he adds.

How to Improve Sleep

Begin with healthy sleep habits and simple changes, like cutting out caffeine later in the day and sticking to a consistent sleep schedule, recommends Dr. Zalzala. Additionally, chamomile tea, melatonin, and L-theanine are known to promote better sleep. If sleep problems persist, consult with your doctor to rule out any underlying conditions.

3. They Engage with Their Community

If you speak with a group of centenarians, you'll notice one thing in common: they are deeply connected to their communities. This isn’t by chance. According to Dr. Shah, “Being active in your community can increase your lifespan by reducing feelings of isolation and loneliness, which are known risk factors for early death.” He adds that “Social ties also help lower stress, improve mental health, and foster a sense of belonging—all contributing to longer and healthier lives.”

How to Get Involved

For those who feel socially anxious or live in remote areas, it might be challenging to connect with others. Dr. Zalzala recommends starting with “local events or informal gatherings that don’t require long-term commitments, which makes it easier to participate without pressure.” He also suggests looking for groups based on your hobbies and interests. Virtual communities, such as online book clubs, are another great option, offering a way to connect and build support networks from the comfort of your own home.

4. They Have a Strong Sense of Purpose

Another key to longevity? Discovering your life's purpose. “While being part of a community enhances social well-being, finding a sense of purpose goes much deeper,” says Barardo. This could involve career ambitions, personal goals, or passions beyond socializing. While community involvement can play a role in shaping your sense of purpose (and vice versa), it's important to distinguish the two.

The importance of having a sense of purpose in life is so profound that the Japanese have a specific term for it: ikigai. “Ikigai gives people, like the Okinawans, a reason to rise each day—whether it’s through work, hobbies, caregiving, or personal passions,” explains Burnette. “This sense of purpose keeps the mind sharp, boosts resilience, and fosters a positive mindset—all factors linked to longer life,” she adds.

How to Find It

If the thought of finding your purpose feels overwhelming, remember it doesn’t need to be permanent. Your purpose will evolve over time, especially as you age. Begin by exploring your interests, identifying your values and strengths, and, as mentioned, engaging with your community. Pay attention to what brings you joy and focus your energy on those areas.

5. They Incorporate Anti-Inflammatory Foods into Their Diet

When it comes to foods that promote longevity, anti-inflammatory ingredients are a great choice. Here’s why: “Chronic, low-grade inflammation plays a central role in many age-related diseases, such as heart disease, diabetes, and certain cancers,” explains Kristen Lorenz, RD, a registered dietitian and founder of Kristen Lorenz Nutrition. It can also “damage brain cells, leading to cognitive decline and conditions like Alzheimer’s,” she adds.

Enter anti-inflammatory foods. “These foods are rich in antioxidants, omega-3 fatty acids, and polyphenols, which help reduce inflammation by neutralizing free radicals,” Lorenz explains. This protective effect can help prevent the aforementioned conditions, ultimately supporting a longer and healthier life. These foods also “promote DNA repair, which helps slow the aging process,” adds Dr. Zalzala.

How to Include Them

In general, a well-balanced diet is naturally full of anti-inflammatory foods. Specifically, it includes whole grains, nuts, fruits, and vegetables while minimizing processed meats and sugary foods, according to longevity research. To increase your intake of anti-inflammatory foods, start by cooking meals at home whenever possible. Focus on whole, fresh ingredients and add more fruits, vegetables, and healthy fats. Need some ideas? Check out our favorite anti-inflammatory recipes.

6. They Limit or Avoid Alcohol

While alcohol may facilitate social interactions, a key element of longevity, its effects on overall lifespan can be negative. Lorenz explains that alcohol “increases inflammation and oxidative stress, which damages cells and tissues throughout the body.” Over time, this damage may contribute to chronic diseases like liver disease, heart problems, and cancer, heightening the risk of premature death. Alcohol also harms brain nerve cells, which increases the likelihood of developing dementia and cognitive decline, further shortening lifespan.

In addition to its impact on physical and cognitive health, alcohol can also harm your emotional well-being. Shah points out that “heavy alcohol consumption is associated with depression, anxiety, and sleep disturbances.” These emotional challenges can make it difficult to maintain mental clarity and emotional stability, which are essential for long-term health and wellness.

How to Do It

If you choose to drink, consider practicing mindful drinking and reducing your intake whenever possible. The Centers for Disease Control and Prevention recommends no more than two drinks per day for men and one drink per day for women. Lorenz explains that “a standard drink is typically 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.” Staying within these guidelines lowers the risk of alcohol-related diseases, but it is important to remember that all alcohol consumption carries some level of risk.