1. Incorporate interval training into your workouts

According to Guillem Gonazalez-Lomas, an associate professor of orthopedic surgery at New York University's Grossman School of Medicine, cardio-respiratory fitness is one of the best predictors "of longevity and being able to be active and mobile in the later years of your life."

One way you can improve your cardio-respiratory fitness is to do interval training when working out a few times a week, Gonzalez-Lomas said.

For example, instead of jogging 30 minutes on a treadmill or stationary bike at a steady pace, try alternating between sprinting for 30 seconds and then resting for 30 seconds, 10 times through. Gonzaez-Lomas said it will be a shorter workout, but ideally a harder one, because to get the biggest benefit, "[y]ou actually have to really push yourself."

2. Meet up with a friend to run errands

Multiple experts noted the importance of social relationships for a person's long-term health and well-being.

Ezekiel Emanuel, a professor of medical ethics and health policy at the University of Pennsylvania Perelman School of Medicine, said that people often "don't think of social interactions as a wellness intervention," but it might be "the most important wellness intervention."

It can be difficult to coordinate schedules with a busy friend, which is why Margie Lachman, a psychology professor at Brandeis University, recommends taking a "two birds, one stone" approach and meeting up with someone to complete tasks on your to-do list, which could include going for a walk, a workout, or even going to the grocery store.

3. Eat more fermented foods

When you're thinking about your health, it's important to remember your microbiome, according to John Beard, a professor of productive aging at the Columbia University Mailman School of Public Health.

A healthy gut microbiome has been associated with healthy aging, is closely tied to the immune system, and helps control inflammation in the body, which is a significant factor in many age-related diseases.

While research is preliminary, experts are beginning to think one of the best ways to care for your microbiome is to eat fermented foods, which add more good microbes. That could include a bowl of yogurt, kimchi, kombucha, kefir, or sauerkraut.

4. Lift weights

Aerobic fitness is essential for healthy longevity, but research also suggests muscle strength could be just as important. Having strong muscles has been associated with greater longevity and independence in old age, while losing too much muscle increases your risk of frailty.

Alongside its practical benefits, resistance training causes your muscles to release myokines, which are signaling molecules that can help reduce inflammation in the body.

If you're just starting out with strength training, "anything that you do that's resistance training is going to make a difference," Gonzalez-Lomas. However, don't be afraid to challenge yourself with heavier weights if you're experienced at lifting.

Ultimately the goal is to "get to a point where you're feeling like your muscles are under stress" and starting to fatigue, Gonzalez-Lomas said.

Multiple studies have found that taking around 7,000 steps a day can significantly decrease a person's risk of death and diseases associated with aging. You can get that through daily movement in a variety of ways, including by taking the stairs instead of the elevator, walking instead of driving somewhere, or if you have to drive, parking further from the entrance.

7. Get your shingles vaccine

There's increasing amounts of evidence that suggest the vaccine that prevents shingles also protects against dementia, reducing a person's risk of cognitive decline by around 20%. Other vaccines, including the influenza, pneumococcal, and Tdap vaccines, can also provide some benefit.

Although scientists aren't sure why this is, one hypothesis is that by preventing infections, vaccines can protect against major causes of inflammation in the brain and body.

"It's the easiest thing to be done because, unlike almost all wellness, it's one and done," Emanuel said.

8. Create a list of your parents' chronic health conditions

Lifestyle certainly affects people's risk for age-related diseases, but genetics play a role as well.

Volpi recommended finding out which diseases run in your family and then talking to your doctor about how to best manage your risk over time. Ask which signs or symptoms you should keep an eye out for and what you should do about them.

9. Keep a regular bedtime

Not getting enough sleep is associated with a variety of health conditions, including obesity, diabetes, heart disease, and dementia. It is also associated with a shorter life span.

According to health experts, instead of focusing on getting seven to eight hours of sleep each night, do the best you can to set yourself up for success.

Most importantly, that includes sticking to a consistent bedtime. In a 2024 study, researchers found that sleep regularity, or going to bed and waking up at around the same time every day, was a stronger predictor of mortality than sleep duration.