5 Healthy Habits for a Longer Life
- Neil Burtt
- Jun 17
- 2 min read
Updated: Jul 9
As a massage therapist and personal fitness and nutrition coach, I am always talking to my clients about the importance of a healthy lifestyle. However, I understand that life can “get busy,” and prioritizing your health can be challenging. But what if I told you that doing so could help you live 10 years longer?
A landmark Harvard Medical School study identified five key habits that can reduce the risk of heart disease and cancer—and possibly extend your life expectancy by more than a decade. These habits include:
Eating a diet high in fruits and vegetables, whole grains, and unsaturated fatty acids, and low in red and processed meats, sugary drinks, trans fats, and sodium
Not smoking
Getting at least 3.5 hours of moderate-to vigorous physical activity each week
Drinking only moderate amounts of alcohol (no more than one drink per day for women, and two drinks or less per day for men)
Maintaining a healthy body weight and waist size
Findings: Women who didn't adopt any of the five key habits lived on average to age 79, while those who did all five lived to 93. Similarly, men who did not practice the five key habits lived to an average age of 75, while those who did lived to nearly 88.
The study, led by Frank Hu at Harvard’s T.H. Chan School of Public Health, analyzed data from over 78,000 women and 44,000 men who participated in two nationwide surveys: the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS), along with health data from the Centers for Disease Control and Prevention.
“This study underscores the importance of following healthy lifestyle habits for improving longevity in the U.S. population,” Hu says.
A Foundation for Wellness
A June 2025 Harvard Medical School newsletter notes that while these five habits form a foundation for wellness, true self-care also encompasses mental well-being, as the mind and body are inextricably linked. What are you doing to support your own mental health? This may be a good topic for another blog . . .
Massage Therapy and Personal Fitness and Nutrition Coaching in Concord, NH
Whether you’re just starting your wellness journey or looking to deepen your self-care practice, Akasha Massage is here to support you. Because taking care of yourself isn’t just a luxury—it’s a life-extending, science-backed necessity.
Contact me today to learn how I can help you prioritize your wellness!
