Three habits science says can add years to your life

Most of us want to live longer. But what we really want is to live well for longer - staying strong, sharp and active in our later years. The truth is, the gap between a long life and a healthy long life doesn't come down to luck or genetics alone. It comes down to a handful of daily habits, built consistently over time. Science is increasingly clear on which ones move the needle most - and the evidence is more encouraging than you might think. Let's look at three powerful habits that match our lifespan to our health span (years lived in good health).

THE POWER OF MOVEMENT - AND WHY FITNESS IS A KEY MEASURE OF LONGEVITY

Regular physical activity is one of the most powerful investments you can make in your long-term health. The World Health Organization recommends at least 150 minutes of moderate-intensity exercise per week - roughly 30 minutes a day, five days a week.

The good news: every step genuinely counts. Building a consistent habit of just 5,000 steps three times a week can add up to three years to your life expectancy.

An important metric in your short- and long-term health is your cardiorespiratory fitness - how efficiently your heart and lungs deliver oxygen to your muscles when you're active. It's measured through a metric called VO2 max, and it turns out to be one of the most reliable predictors of long-term health.

• Discovery Vitality insight: The Vitality Cardiorespiratory Fitness Research Report analysed data across hundreds of thousands of members and confirmed that cardiorespiratory fitness is one of the strongest single predictors of long-term health outcomes - more predictive than many traditional clinical risk factors.

Low levels of cardio fitness are associated with a higher risk of serious conditions like heart disease, cancer and diabetes, making it as important a risk factor as smoking or high blood pressure. The good news is that improving your cardio fitness leads to better health outcomes, with the biggest benefits seen when people move from low to higher fitness levels.

Walking, swimming, dancing, cycling, taking the stairs - any activity that raises your heart rate regularly builds the fitness that protects you now and into the future. If you're just starting out, begin with moderate, continuous movement and gradually add short, harder intervals as your fitness improves.

SLEEP: A HEALTH PILLAR MOST PEOPLE UNDERESTIMATE

Sleep has emerged as one of the strongest predictors of health and wellbeing. And you cannot out-exercise or out eat poor sleep. A focus on better sleep is one of the most impactful things you can do for your long-term health. This means getting between seven and eight hours of quality sleep each night (including restorative deep phases), and keeping a consistent bedtime and wake-up schedule within 30 to 60 minutes of your usual time,

• Discovery research insight: The Discovery Sleep Factor White Paper (October 2025) confirms that sleep is a core pillar of overall health and wellbeing - as important as healthy eating and regular exercise. Sleep is also a highly modifiable habit, with improvements in sleep resulting in significant benefits to our overall health and even lowering our car accident risk.

Data collected by Discovery Health Medical Scheme shows that members sleeping less than six hours a night (compared to those sleeping seven to eight hours) have a higher risk of developing diabetes, obesity, coronary heart disease and symptoms of depression

The encouraging finding? Improving both your sleep duration and regularity can reduce your risk, even restoring your health profile to that of a consistently healthy sleeper.

NOURISH YOUR BODY AND MIND TO PROTECT YOUR FUTURE

A nutrient-rich diet is the third cornerstone of longevity - and it doesn't need to be complicated. Prioritise colourful fruits and vegetables, whole grains, lean proteins like fish, eggs and legumes, and healthy fats like olive oil. Cut back on ultra-processed foods, excess salt and added sugar, which drive inflammation and raise your risk of chronic disease over time. Stay well-hydrated - aim for at least 1.5 litres of water daily - and support your gut health with fermented foods and fibre-rich vegetables.

Good nutrition doesn't just protect your body. It sharpens your mind, stabilises your mood, boosts cognitive function and fuels the energy you need to stay active.

Taking care of your mental wellbeing rounds out the picture: managing stress, nurturing meaningful connections, spending time in nature and practising mindfulness all work together with movement, sleep and nutrition to support a longer, more fulfilling life.

TAKE-HOME MESSAGES: START SMALL. STAY CONSISTENT. THE RESULTS COMPOUND.

You don't need to overhaul your life in a single week. Start with one change - if you're inactive, start with a regular 20-minute walk. If you aren't getting enough sleep, focus on an earlier bedtime. If your diet needs support, start by swapping refined grains for whole grains. Small, consistent choices build on each other over months and years, creating a cumulative positive effect on your life span and health span (years of healthy living).