If you’re looking to live to your 100th birthday, here are the 10 things to do every day – based on what the Blue Zone residents typically do across the world.

The life expectancy of the world population is just 74 years. But the point is, how can you make those years healthy & happy? Fitness Buffhq, the founder of the Just Fitness Hub, has a few tips.

His tips focus on a dynamic lifestyle. It is based on the wisdom of five Blue Zones across the world. These are regions with the highest concentration of residents who lived a healthy, active life up to their 100th birthday. His tips are about everything from what’s on your plate to how you socialize and environmental factors that might affect your lifestyle.

10 Things to Help You Live to 100, According to Fitness Buffhq

These small things offer big longevity benefits.

# 1

Carry a water bottle everywhere

Hydration is critical for many bodily functions, from your heart and brain to your joints. The simplest way to drink more water is to carry a reusable water bottle with you wherever you go. Fitness Buffhq says he never goes out without a bottle filled with water.

# 2

Practice the 80% rule

A Blue Zone community in Okinawa, Japan, boasts the highest concentration of female centenarians. Whereas there are many lifestyle and diet factors that might contribute to their incredible longevity, one concept that deserves special mention is called “Hara Hachi bu.” This is a Confucian-inspired maxim that broadly translates into a reminder to stop eating when you are eighty percent full, meaning to stop eating when you are no longer hungry, instead of when you are feeling stuffed. It takes some time for your stomach to send a signal to your brain that you are full. So, this maxim helps you to be more mindful and avoid overeating.

# 3

Snack on nuts

One food commonly eaten in many Blue Zone communities is nuts. They are delicious, versatile, and rich in healthy fats, fiber, and nutrients. In fact, they are one of the best foods for heart health. As heart disease is the leading cause of death in older adults, eating nuts daily helps protect your heart.

Related: Nuts For Heart Heath

# 4

Eat beans daily

Throughout the Blue Zone communities, the residents eat plant-based diets. They eat meat only on occasion, if at all. Instead, Blue Zone residents eat beans as a source of filling and nutritious protein. Whether they are eaten in the form of black beans, lentils, tofu, or hummus, beans offer sufficient nutrients, including protein, fiber, vitamins, and minerals that are essential for healthy aging. Moreover, they’re versatile and budget-friendly.

# 5

Walk whenever there is an opportunity

One thing that was found consistent in all the Blue Zone communities was building low-intensity physical activity into their everyday routines. The residents might have been tending to livestock animals or a garden or walking to run errands. Some examples of mimicking such activities in your daily life are walking or cycling to your destination when you can. It contributes a lot to building more physical activity in your daily routine without even realizing it.

# 6

Limit meat to once per week

One thing found consistent throughout the Blue Zone communities was that they typically enjoy meat only as a special treat rather than a nightly staple. In fact, many residents eat meat only once per week and in smaller portions than what other people typically are used to. If you eat more meat than this, try gradually cutting back by adding one or two more plant-based days a week or month.

# 7

Make time for hobbies

Another common thing throughout the Blue Zone communities is people have hobbies or things outside of their work, which help them have a sense of purpose. Many people simply explain it as a reason to get out of bed in the morning. Maybe this is volunteering within your community, knitting, tending to a garden, or having a pet. So long as it’s something that keeps you occupied or feels satisfying, that’s what is important.

# 8

Schedule social time

Indulging socially is an important factor for good health and longevity and can help save you from diseases such as dementia. In Okinawa, they practice a tradition called moai, where you form a group of lifelong friends to lean on through all of life’s challenges and triumphs. Schedule regular social time with your close friends to help you reap the benefits. If you can’t get together in person, this can even be a video call. It doesn’t matter what you do; the more important thing is to make it regular to help strengthen your social relationships.

# 9

Surround yourself with support

Your friends and family can have a huge impact on your mental, physical, and emotional health. Whether the Blue Zone residents do it knowingly or not, they have what is often referred to as a “social safety net” of people in their community that look out for them and vice versa. To help establish this in your everyday life, invite family and friends into parts of your healthy lifestyle. Make a plant-based meal together or go for a walk at a local park. Surrounding yourself with people who have similar goals and values can help you feel wanted and build a level of accountability.

# 10


Almost all of the Blue Zones communities (except the Seventh-Day Adventists, who abstain for religious reasons) enjoy alcoholic beverages in moderation. This includes red wine in Sardinia, Italy, and Ikaria, Greece, and brandy in Okinawa. Consuming a drink can help you avoid stress and relax, which is good for decreasing inflammation, improving heart health, and maintaining body weight. Some studies have also shown some health benefits associated with drinking wine, thanks to antioxidants like resveratrol.

Bottom Line

To be clear, even if we follow all these things, it is not guaranteed that we (or anyone) can live to 100. However, the Blue Zones communities are the most consistent in the world at reaching triple digits. While there are several ways to be fit & healthy, these are some common habits that have been found to contribute to healthy longevity. Try adding these small tweaks into your routine and see how they will benefit you.

About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He Renu Bakshi - Fitness Buffhqpassed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”