Want to live to 100? Four key life-extending habits that most people neglect revealed by expert

Extending life beyond our wildest dreams may no longer be such a pipe dream. 

A study published last week suggested that the maximum human lifespan could in fact be 194. 

According to the scientists, from the Skolkovo Institute of Science in Moscow, if experts can work out a way to limit age-related cell death, our bodies can keep going.

While lifestyle factors can't limit the natural process of biological ageing, they can stop our bodies' cells dying early, resulting in not only a long life - but a healthy one too. 

According to Dr Clare Nieland, GP from preventative healthcare clinic HOOKE, the goal of longevity isn't just to prolong life, but to 'live well' in older age. 

We ought to be thinking about 'adding life to years,' she says. And the time to start is now.

'Longevity doesn't begin in your 50s and 60s… you can't start soon enough in planning for your future self,’ Dr Nieland says. ‘If you can introduce healthy habits now, you're preparing for a better life as you age.’

But it's not just eating a healthy diet, getting decent sleep and working out that will get you there. Dr Nieland says there's little-known, key daily habits she wishes more adults would build into their routine - at any age.

Ditch the sofa and sit on the floor

‘We're a nation [used to] being sedentary, and sitting on the floor rather than sitting in a chair can help with our lower body strength - it helps with mobility and balance,’ Dr Nieland says. 

Moving your body from sitting on the floor to standing is ‘a simple movement that quietly tests whether your body is ageing well or not.’

The average person sits for around 10 hours a day, which impacts the thigh bones, hip joints and pelvic floor. 

‘Regularly getting down to and up from the floor requires leg strength, hip mobility, balance and coordination,' Dr Nieland explains. 'These are all qualities that decline with age if we don’t use them.

‘People who retain these abilities are generally more independent and have a lower risk of falls, which is a leading risk factor for hospitalisation, as well as death.'

She suggests incorporating this into your day-to-day by sitting on the floor while watching television; playing with children or grandchildren on the floor; stretching while seated on the floor and practicing standing up without using your hands (if it’s safe to do so). 

‘Even a few repetitions daily can help maintain mobility.’

Floss, eat fibre and make a hygienist appointment

The oral microbiome is becoming of increasing importance to longevity-seekers as chronic gum infections are linked to inflammation throughout the body -  a recognised driver of many age-related diseases.

The complex community of microorganisms in our mouth have been 'increasingly recognised as a potential key player in the ageing process', according to a 2025 paper in the Journal of Oral Microbiology.

It has also been dubbed a ‘longevity window’ - the biological passport that reflects how you are ageing. 

Poor oral health has been linked to cardiovascular disease, type 2 diabetes and cognitive decline. 

Dr Nieland says it's not enough to just brush twice daily. 

She also advises regular trips to the dentist and hygienist for a thorough clean, and regularly cleaning between the teeth with floss or interdental brushes. 

Eating a diet rich in fibre - in fruit, vegetables and wholemeal bread - supports beneficial bacteria throughout the body, too.

'And avoid both smoking and vaping,' she adds.

Forget about your step count...and track your HRV

A key metric to keep in mind when it comes to longevity is HRV, or heart rate variability, according to Dr Nieland.

While most of us think a stable heart rate is a predictor of good health, in fact, our heartbeats should be speeding up or slowing down (by a matter of milliseconds) depending on what we're doing. 

For example, HRV should increase when the heart rate drops during a relaxing activity, like reading, and decrease when it rises due to stress, such as exercise.

Research has shown that high HRV signals strong heart health, which is a key driver of longer lifespan.

’Better cardiovascular fitness reduces the risk of developing conditions such as coronary heart disease or heart failure as we age, and can be checked by using fitness tracking devices.' says Dr Nieland.

Studies show that the best way to increase heart rate variability is with additional exercise that includes both cardio activities like running and resistance movements such as cycling or lifting weights.