9 Longevity Practices/Habits to Live Longer
We all dream of living a long and healthy life where we can watch our family grow and continue doing the things we love for as long as possible. But longevity isn’t just about the number of candles on our birthday cake; it’s about feeling fulfilled, active, and independent at every stage of life.
The lifestyle choices we make today play a big role in influencing how we’ll feel in the years to come. And the good news is that there are many simple and effective habits that we can adopt to help us live our healthiest, happiest lives for as long as possible. Let’s explore some of these practices and how we can incorporate them into our daily lives.
1. Healthy Diet
Unsurprisingly, diet is one of the biggest contributors to our body’s health and longevity. We all need healthy foods which nourish our body, give us energy, boost our immune system, and protect us from illness and disease.
In 2025, the Australian Longitudinal Study on Women’s Health found that women who eat a Mediterranean-style diet are 40% more likely to live beyond their mid-to-late 70s compared to those with poorer diets.
A Mediterranean-style diet includes plenty of vegetables, fruits, nuts, whole grains, legumes, and lean proteins. This diet provides your body with the fuel it needs to function the best it can, for as long as it can.
2. Regular Exercise
Moving your body every day is crucial to staying active later in life, and living longer. Frequent exercise, whether moderate or higher-intensity, will improve your heart and lung health, strengthen your muscles, and improve weight management. This helps to keep you nimble and lowers your risk of health issues, such as heart attacks, strokes, or diabetes.
A study from the University of Queensland found that people who are consistently active throughout their life can reduce their risk of early death by 40%, and inactive people who begin exercising later in life can lower their risk by 20-25%.
According to government guidelines, women should be doing at least 2.5 hours of moderate exercise per week, such as brisk walks, swimming, and yoga. It’s also recommended to do muscle-strengthening exercises at least two days per week.
We’ve all got busy lives full of responsibilities, so it’s not always possible to get to the gym or go for a run. You can incorporate exercise into your daily routine, whether it be doing a few squats and lunges while watching the TV, walking instead of driving to work, or using the stairs instead of the lift. Just taking a few minutes out of your day to move your body will have a wonderful impact on your health, well-being, and fitness levels.
3. Drink Water
Drinking plenty of water is the foundation for good health, and without it, our bodies won’t be able to function correctly.
We need to be properly hydrated so our bodies can digest food, regulate temperature, and maintain enough energy to get through the day. Without water, our brains won’t be able to function, we may struggle to concentrate on important tasks, or even suffer from headaches.
The guidelines say that women should be drinking around two litres of water per day. If you aren’t keen on the taste of plain water, you can add slices of fruit for taste, drink herbal teas, or make juices and smoothies.
4. Get Enough Sleep
Getting a quality night’s sleep is just as important as the healthy steps we take during the day.
When we sleep, our bodies rest, repair, and prepare for the next day, and this helps us to reduce stress, boost our immune system, and be more productive.
Studies suggest that not getting enough sleep can increase the risk of developing dementia, some cancers, heart disease, or diabetes. Being tired can also increase your risk of accidents, particularly at work or while driving.
It’s recommended that women get between seven and nine hours of sleep per night. If you struggle to get to sleep, try establishing a consistent bedtime routine, turning off your phone at least 30 minutes beforehand, and reading a book. You should also avoid drinking caffeinated drinks or eating big meals too close to bedtime.
5. Stop Smoking
Simply put, if you want a long and healthy life, you’re going to need to quit smoking.
Smoking kills more than 7 million people each year and is responsible for smoking-related illnesses like lung disease, cancer, stroke, heart disease, and dementia (World Health Organisation).
Smoking is also a major accelerator of the ageing process. It reduces how much collagen you produce, which harms skin elasticity and speeds up wrinkles, increases your risk of dental issues, and has a massive impact on fitness levels.
If you struggle with going cold turkey off cigarettes, you can try gradually cutting down and using nicotine patches, gums, or sprays to reduce your cravings.
6. Alcohol in Moderation
There’s nothing wrong with the occasional drink to wind down or celebrate a special occasion, but we should be drinking alcohol in moderation.
A joint study from Cancer Council NSW and University of Sydney said that for every additional 7 alcoholic drinks per week, their risk of death from alcohol-related cancers rises by 12%.
Drinking too much can cause health problems, disrupt sleep, and trigger depression. While the less you drink, the better, there are guidelines for what is considered a healthy amount in adults.
It’s recommended that healthy adults drink no more than 10 alcoholic drinks per week, and no more than four alcoholic drinks on a single day. Pregnant women should not be drinking any alcohol at all to protect the health of their baby.
7. Reduce Stress Levels
A healthy, happy mind equals a healthy, happy body, and this will help you to prolong your longevity.
Feeling stressed all the time has been proven to shorten your lifespan by increasing your risk of illnesses, magnifying mental health problems, and accelerating your biological ageing process.
You can reduce the stress in your life by making time for doing the things you love – whether it be cooking, listening to music, or spending time with your family and friends. You could also practice yoga, meditation, or just take time out of your day to take deep breaths and centre yourself.
8. Consider Science-Based Therapies
Advances in science and biohacking therapies can slow down the ageing process and boost your longevity. Innovative methods like cryotherapy and red light therapy have been proven to be beneficial for your health, appearance, and fitness levels, and help you live a longer, more fulfilling life.
Effective science-based therapies include:
Hyperbaric oxygen therapy (HBOT)
You lie in a pressurised chamber as your body is exposed to 95% oxygen. As your lungs take in the pure oxygen, your body will boost its defenses against bacteria to treat wounds, halt the ageing of blood cells, and promote the body’s stem cell production.
Cryotherapy
By briefly exposing your body to extremely low temperatures in an ice bath or cryo-chamber, you can optimise hormonal balance, enhance endorphin production, and reduce inflammation. This helps to improve circulation, rejuvenate your skin’s complexion, and encourage quicker muscle recovery.
Red light therapy
Red light therapy promotes cell renewal and regeneration. This can treat skin disorders like scars, psoriasis, and acne, while also improving your skin’s appearance by reducing wrinkles, fine lines, and redness.
Infrared saunas
Infrared heaters allow heat to be absorbed more deeply into the body, which aids detoxification, relaxation, and improves circulation, muscle recovery, and heart health.
IV infusions
Fluids, medication, and nutrients are administered directly into the bloodstream to treat dehydration, vitamin deficiencies, and hormonal imbalances.
9. Longevity Retreats
Escape Haven’s wellness retreats in Bali will help you feel relaxed, rejuvenated, detoxed, and equipped with healthy habits and the latest biohacking tools to help you live a long and healthy life.
Our Longevity Retreat is a week-long programme which incorporates biohacking therapies with yoga, massage, meditation, and healthy meals, to help you unlock the secrets to longevity and reignite your energy and vitality.
To learn more about our Longevity Retreat or to explore the other retreat packages we offer, contact us using the form on this page and the Escape Haven team can help you choose the best experience for your needs.