8 Habits That Could Add a Decade to Life
Introduction
Adopting eight key lifestyle habits may extend life expectancy by more than ten years, according to a large study of more than 260,000 people in the United Kingdom. Researchers found that higher scores on “Life’s Essential 8” — a cardiovascular health framework developed by the American Heart Association — were strongly linked to lower mortality risk and longer, healthier lives.
Even moderate improvements in these everyday behaviors were associated with meaningful gains in longevity, underscoring the measurable impact of lifestyle choices on long-term health outcomes.
What Is Life’s Essential 8?
Life’s Essential 8 evaluates cardiovascular health across eight categories: diet, physical activity, nicotine exposure, sleep duration, weight, cholesterol, blood sugar and blood pressure. Individuals receive a score between 0 and 100 in each category, with the average determining their overall cardiovascular health rating.
In the study, scores below 50 were classified as low, scores between 50 and 80 as moderate and scores above 80 as high cardiovascular health.
Study Findings and Longevity Impact
The research, published in the American Journal of Preventive Cardiology, analyzed data from 264,675 participants in the UK Biobank over nearly 15 years. For every 10-point increase in a participant’s Life’s Essential 8 score, the risk of death from all causes declined by 20%.
Individuals with high cardiovascular health scores, defined as 80 or above, lived on average 11.63 years longer than those with low scores. Participants with moderate scores were projected to live approximately 7.64 years longer than those with poor cardiovascular health.
The benefits were observed even among people with cardiometabolic conditions such as heart disease or type 2 diabetes.
Healthy Habits in Practice
A high score typically reflects seven to nine hours of sleep per night, at least 150 minutes of weekly physical activity, abstaining from smoking or having quit for more than five years, and following a balanced diet rich in fruits and vegetables.
Moderate scores may include individuals who are slightly overweight, sleep six to seven hours nightly, engage in some weekly exercise and maintain a reasonably healthy diet while occasionally consuming ultra-processed foods.
Low scores are commonly associated with chronic sleep deprivation, smoking, sedentary behavior and diets high in processed foods.
Quality of Life and Biological Age
Beyond extending lifespan, strong cardiovascular health was linked to more years free from major chronic diseases, including cardiovascular disease, diabetes, cancer and dementia. Previous research also suggests that individuals who maintain higher scores may have a biological age up to six years younger than their chronological age.
Experts emphasize that these lifestyle factors not only reduce mortality risk but also improve the quality of aging.
Conclusion
The findings reinforce the importance of consistent, manageable lifestyle changes. Improvements in sleep, diet, exercise and routine health monitoring can significantly influence long-term health outcomes. By focusing on Life’s Essential 8, individuals may not only live longer but also experience healthier and more active years in later life.
