The longevity industry would like you to believe the secret to a long life comes in a capsule, an IV drip or a $500 biomarker panel. The research says otherwise. The habits with the strongest evidence for adding healthy years are mostly unglamorous and cheap, and most of them pay off more the earlier you start. This guide ranks the longevity habits that hold up for men 35 and older, and flags what’s still hype.
Key takeaways
- Five basics together are linked to about 12 extra years for men. A large Harvard analysis found that at age 50, men who followed five low-risk habits had a projected life expectancy about 12 years longer than men who followed none.
- Not smoking matters most. Smokers lose more than 10 years of life on average. Quitting before 45 recovers most of that.
- Fitness is one of the strongest predictors of how long you live. In treadmill-test data, low cardiorespiratory fitness carried a risk comparable to smoking or diabetes.
- Strength training adds benefits that cardio alone doesn’t. 30 to 60 minutes a week is linked to roughly 10 to 20% lower mortality.
- Know your numbers. Each 10 mmHg drop in systolic blood pressure cuts major cardiovascular events by about 20% in trials.
- Popular longevity supplements remain unproven in humans.
The big picture: five habits, about 12 years
The best-known study on this question was published in Circulation in 2018 by Yanping Li and colleagues at Harvard. They followed more than 123,000 US health professionals and nurses for up to 34 years.
They scored five low-risk lifestyle factors:
- Never smoking
- At least 30 minutes a day of moderate to vigorous activity
- A healthy diet (top 40% on a diet-quality score)
- A normal BMI (18.5 to 24.9)
- Low to moderate alcohol intake
Compared with people who followed none of the five, those who followed all five had about a 74% lower risk of dying during the study and an 82% lower risk of dying from cardiovascular disease. At age 50, men with all five factors were projected to live about 12.2 years longer, and women about 14 years longer.
Two caveats matter. First, this is observational data, so it shows association rather than proof of cause. Second, the participants were mostly white US health professionals. Even so, the pattern matches many other large studies: the basics add up, and each extra healthy habit is linked to more years.
1. Don’t smoke, and quit if you do
No other single habit comes close. A 2013 New England Journal of Medicine study by Jha and colleagues found that current smokers lost more than 10 years of life expectancy compared with people who had never smoked.
The good news is that quitting works, and age matters. Quitting at 35 to 44 regained about 9 of those years, and quitting at 45 to 54 regained about 6.
If you smoke or vape nicotine, quitting is your biggest longevity lever by a wide margin. Ask your doctor about the support and medications available. They substantially improve your chances of quitting for good.
2. Build your aerobic fitness (VO2 max)
Cardiorespiratory fitness, often measured as VO2 max, is one of the strongest predictors of how long you’ll live.
A 2018 JAMA Network Open study by Mandsager and colleagues at Cleveland Clinic followed more than 122,000 adults after treadmill tests. Higher fitness was linked to lower mortality across the board, and the researchers found no upper limit to the benefit. Being in the lowest fitness group carried a risk comparable to, or greater than, traditional risk factors such as smoking and diabetes.
The baseline target: WHO recommends 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity. For a busy man training 3 to 4 hours a week, that’s achievable.
- Do most of your cardio at an easy, conversational pace. See our Zone 2 training guide.
- Add one shorter session a week of harder intervals.
- Our guide to VO2 max after 35 shows you how to test and improve it.
3. Lift weights
Muscle isn’t just about looks. It supports your metabolism, blood-sugar control, balance and ability to live independently later in life.
A 2022 meta-analysis in the British Journal of Sports Medicine (Momma and colleagues) found that muscle-strengthening activity was linked to roughly 10 to 17% lower risk of death from any cause, cardiovascular disease and cancer. The biggest benefit appeared at about 30 to 60 minutes a week. Combining strength training with aerobic exercise was linked to an even lower risk.
WHO recommends muscle-strengthening work for all major muscle groups on at least 2 days a week. Two full-body sessions of 30 to 45 minutes cover it. Start with our guide to strength training after 35.
4. Protect your sleep
Sleep is when you recover, regulate your appetite and consolidate memory. A 2010 meta-analysis in Sleep by Cappuccio and colleagues pooled data on more than 1.3 million people. Short sleep, usually under 6 hours a night, was linked to a 12% higher risk of death compared with 6 to 8 hours.
Long sleep was also linked to higher risk, but the authors suggested it is more likely a sign of underlying illness than a cause of it. For most men the practical target is a consistent 7 to 8 hours. Our guide to sleeping better after 35 has the details.
5. Eat a high-quality, mostly plant-forward diet
In the Li study, “healthy diet” meant scoring well on a diet-quality index that rewards vegetables, fruit, whole grains, nuts, legumes and healthy fats, and penalises processed meat, sugary drinks and refined carbs.
You don’t need a named diet. Practical rules:
- Fill half your plate with vegetables and fruit.
- Choose whole grains such as oats, brown rice, millets and whole-wheat roti.
- Eat legumes most days: dal, chickpeas, beans, lentils. This works for vegetarians and meat-eaters alike.
- Get enough protein to hold on to muscle. Paneer, Greek yogurt, tofu, eggs, fish and lean meat all work. See our protein guide.
- Limit processed meat, sugary drinks and ultra-processed snacks.
6. Rethink alcohol
The Li study counted moderate drinking as “low risk”. The wider evidence has shifted since then. In 2023, WHO published a statement in The Lancet Public Health saying that no level of alcohol consumption is safe for health. Alcohol is a Group 1 carcinogen and causes at least seven types of cancer, and the risk starts with the first drink.
Earlier claims that light drinking protects the heart now look much weaker. The practical message: if you don’t drink, there’s no health reason to start. If you do, less is better. Keep alcohol-free days, and avoid binge drinking completely.
7. Stay socially connected
This is the lever men overlook most often. A 2010 PLoS Medicine meta-analysis by Holt-Lunstad and colleagues pooled 148 studies covering more than 300,000 people. Those with stronger social relationships had about 50% higher odds of survival over the follow-up period.
Busy men in their 40s often let friendships slide behind work and family. Some practical ideas:
- Train with a friend or join a team, club or running group.
- Book a recurring call or meet-up with old friends.
- Treat time with your partner and kids as protected, not as leftovers.
8. Screen your blood pressure, lipids and blood sugar
Many of the conditions that shorten a man’s life cause no symptoms for years. Screening catches them early, while they’re still easy to treat.
A 2016 Lancet meta-analysis by Ettehad and colleagues pooled 123 trials with more than 600,000 participants. Each 10 mmHg drop in systolic blood pressure cut major cardiovascular events by about 20%, stroke by 27%, and death from any cause by 13%.
The American Heart Association recommends that adults 20 and older at low risk have their cholesterol checked every 4 to 6 years. From 35 onwards, most men should also have:
- A blood pressure check at least once a year
- A lipid panel, at an interval your doctor sets based on your risk
- Fasting glucose or HbA1c, especially if you have a family history or are of South Asian heritage
- A waist-to-height ratio check (see our BMI vs body fat guide)
If your blood pressure is creeping up, read our guide to lowering blood pressure naturally. For the wider picture, see heart health after 35.
Evidence at a glance
| Habit | Key evidence | Practical target for men 35+ |
|---|---|---|
| Not smoking | Smokers lose more than 10 years; quitting at 35 to 44 regains about 9 (Jha 2013) | Zero tobacco; get help to quit |
| Aerobic fitness | Low fitness carries risk comparable to smoking or diabetes (Mandsager 2018) | 150 to 300 min moderate, or 75 to 150 min vigorous, per week |
| Strength training | About 10 to 17% lower mortality; peak at 30 to 60 min/week (Momma 2022) | 2 full-body sessions per week |
| Sleep | Under 6 hours linked to 12% higher mortality (Cappuccio 2010) | Consistent 7 to 8 hours |
| Diet quality | Part of the five-factor pattern linked to about 12 extra years (Li 2018) | Mostly plants, legumes, whole grains, adequate protein |
| Alcohol | No safe level for health (WHO 2023) | Less is better; no binges |
| Social connection | About 50% higher odds of survival (Holt-Lunstad 2010) | Regular, scheduled time with people |
| Blood pressure | Each 10 mmHg lower: about 20% fewer CVD events (Ettehad 2016) | Check yearly; treat if high |
What about longevity supplements?
NMN, NR, NAD+ boosters, resveratrol and similar products are heavily marketed as anti-aging. The honest summary is that they are biologically interesting but unproven.
- NAD+ precursors (NMN, NR): Human trials show they can raise NAD+ levels in the blood, and they appear safe over short periods. But they have not been shown to slow aging, extend life, or meaningfully preserve muscle in older adults. Most trials are small and last only weeks or months.
- Resveratrol: Human results are mixed, and the body absorbs it poorly. It may also interact with blood-thinning medication.
- Product quality: Independent testing has found some NMN products contain far less of the ingredient than the label claims.
None of these compounds come close to the evidence behind exercise, not smoking, sleep and blood-pressure control. If you’re spending money on longevity, spend it on a gym membership, good food, a blood pressure monitor and an annual check-up first.
Some nutrients do matter when you’re actually deficient, such as vitamin D or B12, especially for vegetarians. That’s about correcting a gap, not slowing aging. See our guides to vitamin D and B12 for vegetarians.
Safety note: If you’re over 35 and have been inactive, or you have known heart disease, high blood pressure, diabetes, chest pain or breathlessness on exertion, see your doctor before starting vigorous exercise. Don’t take “anti-aging” supplements without checking with your doctor, especially if you take blood thinners, blood pressure medication or diabetes medication, as interactions are possible. Never stop or change prescribed medication on your own.
FAQ
What is the single most important longevity habit?
Not smoking. Smokers lose more than a decade of life on average. After that, regular exercise that builds both aerobic fitness and strength has the strongest evidence.
Is it too late to start at 40 or 45?
No. Quitting smoking at 45 to 54 still recovers about 6 years of life expectancy, and fitness improves at any age with consistent training. The earlier you start, the more you gain, but it’s never pointless.
How much exercise do I need for longevity?
A strong baseline is 150 to 300 minutes of moderate cardio a week, or 75 to 150 minutes of vigorous cardio, plus two strength sessions. Research suggests more fitness keeps bringing more benefit.
Do NMN or NAD+ supplements extend lifespan?
There is no good human evidence that they do. Trials show they raise NAD+ levels in the blood, but not that they slow aging or extend life. Treat them as unproven.
Is moderate drinking good for longevity?
The evidence no longer supports drinking for health. WHO states that no level of alcohol consumption is safe for health, mainly because of cancer risk. If you drink, less is better.
Free tools: score your daily habits with the Fit After 35 score and estimate your fitness age.
Sources
- Li Y, et al. Impact of healthy lifestyle factors on life expectancies in the US population. Circulation, 2018.
- American Heart Association News. Americans could live up to 14 years longer by doing five things. 2018.
- Jha P, et al. 21st-century hazards of smoking and benefits of cessation in the United States. New England Journal of Medicine, 2013.
- Mandsager K, et al. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Network Open, 2018.
- Momma H, et al. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis. British Journal of Sports Medicine, 2022.
- Cappuccio FP, et al. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep, 2010.
- Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: a meta-analytic review. PLoS Medicine, 2010.
- NIHR Evidence. Lowering blood pressure reduces the risk of heart disease, stroke and death (summary of Ettehad et al., The Lancet, 2016).
- World Health Organization. No level of alcohol consumption is safe for our health. 2023.
- World Health Organization. Physical activity recommendations.
- American Heart Association. How to get your cholesterol tested.
- Elbediwy A, Wehida N. Can supplements containing NMN, NAD+ and resveratrol really slow ageing? The Conversation, via ScienceAlert, 2026.
This article is for general education and is not medical advice. Check with your doctor before starting a new training or nutrition plan, especially if you have a health condition.
