men's health

3 minute read

The 7 habits of men who live longer

By Joe Young | Medically reviewed by Lauren Sien
the 7 habits of men who live longer

Forget about Time Lords, vampires, and Noel Gallagher, extending your life is very real. It’s possible to increase your chances of living a little longer and a bit healthier - even if it’s not forever.

Here are 7 habits of long-life men, backed by science.

1. Exercising regularly 

If food is the fuel, exercise is the engine. It’s integral to living longer, as it helps to strengthen your heart and lungs, improve your circulation, and reduce your risk of developing chronic diseases such as heart disease, stroke, and type 2 diabetes. 

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. A cross-sectional study found that physical activity increases life expectancy by about 2-4 years, but presumably longer because physical activity is associated with better health.

Even if you aren’t fond of it, it’s worth giving it a go. 

2. Eating a healthy diet

You know this one, but it bears repeating. It’s one of the building blocks behind good health. It can help you maintain a healthy weight, reduce your risk of chronic diseases, and boost your energy levels. Make sure to eat plenty of fruits, vegetables, whole grains, and lean protein. 

A study of 1.7 million people found that those who ate the healthiest diet were 20% less likely to die early. If you’re stuck with where to start, try healthy cooking methods, or look at the basics of a balanced diet. 

3. Getting enough sleep

Good sleep is essential to your health. When you don't get enough sleep, your body is more likely to become stressed and your immune system weakened. Aim for 7-8 hours of sleep per night.

A study found that people who slept for less than 6 hours a night were 1.7 times more likely to die prematurely from all causes than those who slept for 7-8 hours a night.

4. Managing stress

Stress can take a toll on your physical and mental health, and it’s proven to increase your risk of developing heart disease. Healthy ways to manage stress include exercise, relaxation techniques, and spending time with loved ones.

5. Avoiding smoking and excessive alcohol consumption

Smoking and excessive alcohol consumption can damage your health and increase your risk of developing chronic diseases. If you smoke, quit. If you drink alcohol, do so in moderation.

6. Getting regular checkups

Don’t let a small issue snowball into something serious. Regular checkups are important for early detection and treatment of health problems. See your doctor for preventive care at least once a year. 

Or Numan’s custom men’s health in-take assessment uses a conversational AI app to collect data on your lifestyle, health concerns, family history, environment, and other health apps. It then provides advanced screening, personalised treatment plans, precision nutritional support, and ongoing clinical support for you to be the best you can be. 

7. Having purpose

A positive attitude and a sense of purpose can help you live a long and fulfilling life. Find things that you're passionate about and make time for them in your life. 

And this isn’t just something from a wellness guru - it’s backed by actual science. Research shows that having a strong sense of purpose in life leads to improvements in physical and mental health. 

The numan take 

We’re not saying that you can live forever. But you can live a fuller life for a longer time by following a few simple steps.