Everything we need to know about longevity we can glean from some of the oldest people we know. Their lives instruct us to eat healthy, stay active, socialize, have a reason for being, believe in greater goals, and be optimistic to increase longevity.

Informed by the habits of our elders, here are six tips that will help increase longevity.

Longevity is exceptional

Living to a ripe old age is the exception, not the rule. The average American man lives to just 73, while women live to an average of 79. Average lifespans have increased over the last century-plus—the average lifespan for a man and woman in 1900 was just 46 and 48, respectively.

Too often, we’re amazed by someone who lived into their 80s or 90s and stayed alert and active their entire life. This seems the exception, and it truly is, but it should be the rule.

Why longevity matters: Construction workers are in a high-risk industry. According to research by the Center for Construction Research and Training, construction is one of the most dangerous industries in the United States, and the Focus Four hazards (falls, struck-by, electrocutions, and caught-in/between), defined by OSGA, remain leading fatal threats to workers in the industry. In 2019, the number of fatal injuries in construction reached 1,102—the highest since before 2011. While practicing safety at work is paramount, there are also things workers can do outside of work to maintain their health and avoid premature death.

For those who grew up in an older area (and those who didn’t), studying the habits of our elders and incorporating them into daily routines could improve overall health and increase lifespan.

Our best 6 tips to increase longevity

Walk—for your body and mind

Staying physically active is one of the most critical factors that can increase longevity, but many people are too sedentary, which can lead to a host of health issues. Studies find that people who walked one or more hours per day have a longer life expectancy from 40 years of age than participants who walked less than one hour per day. 

Adding to that, a study published in the European Journal of Preventive Cardiology looked at data from 17 studies with more than 226,889 participants and found the following results:

• Every 500 daily steps taken was linked to a 7% lower risk of death from cardiovascular causes
• Every 1,000 daily steps taken was linked to a 15% lower risk of death from all causes
• 4,000 steps daily led to a significant reduction in all-cause mortality 
• 2,500 steps per day provided considerable health benefits

However, according to a study published in the British Journal of Sports Medicine, walking for just 11 minutes daily can lower one’s risk of premature death by almost 25%. 

Put simply, most people need to walk more. Experts recommend that adults take at least 10,000 steps daily, about five miles.

For most otherwise healthy and physically able people, walking is excellent exercise. It’s a low-impact exercise with many health benefits and can be increased in intensity to cater to an individual’s physical abilities. For those with a moderate need to walk, just a 2½ -mile walk twice daily will be helpful.

But for those who want more intense exercise, walking uphill or increasing the length of walks would be suitable. 

Add a challenge: Make your walk harder by adding resistance, such as carrying a backpack of groceries home from the store. 

Our elders don’t take the easy route—they often do things the hard way, intentionally, and their lean physiques tell the tale.

The good news for construction workers is that many get well over five miles of steps daily through their workdays (not to mention the often intensely physical efforts of some of their daily work).

But there’s no reason to slouch or rest on their laurels: construction workers, like many Americans, tend to be overweight, smoke, eat unhealthy, and drink in excess. While walking won’t offset poor lifestyle choices and dietary habits, it will improve your health.

Bonus: Walking a few miles after a workday will improve your health, mood, and stress levels. 

Get out into nature

The oldsters we once knew almost always cooked their meals—fast food and convenience weren’t a thing back then. In many cases, elders gardened. If we saw old folks who let their gardens go wild, we knew they weren’t doing well. 

Tending their gardens was part of these folks’ daily activity. And most of it was done on small plots of land, but that didn’t matter—they smiled and joked as they did. We should, too.

Being in nature is calming for many people, which is partly why working in your garden can be fulfilling—it offers new surprises and challenges throughout the growing season. It’s also another reason to look forward to the day—what buds, fruits, vegetables, or flowers will your garden bless you with today?

Gardeners are often amazed and gratified by how their plants grow, which makes them thankful. Flower gardeners can enjoy the fruits of their labors in mood-enhancing vases of cut flowers that delicately scent their homes. Vegetable gardeners can bring in bumper crops so big they naturally share the perishable wealth with neighbors or preserve that bounty by canning.

Gardening is calming for the nervous system but can also be vigorous exercise, especially when it involves lawnmowers and shovels. 

When you’re calm, your heart rate and blood pressure are lower, lowering your risk of cardiovascular events. And when you’re calm, you also feel better.

Be active in a social group

The oldest people tend to have active social circles. The reason: loneliness can have serious effects on health.

Research from the Centers for Disease Control and Prevention shows that loneliness is linked to the following stats: 

• Social isolation significantly increases a person’s risk of premature death from all causes
• Social isolation was associated with a 50% increased risk of dementia
• Poor social relationships were linked to a 29% increased risk of heart disease and a 32% increased risk of stroke
• Loneliness was associated with higher rates of depression, anxiety, and suicide
• Loneliness among patients with heart failure was associated with nearly four times increased risk of death, 68% increased risk of hospitalization, and 57% increased risk of emergency department visits.

Most elders who have reached their 80s and 90s have been or are currently socially active, whether in a church, fraternal organization, or other social circles. They enjoy being around others and helping others—it helps give their lives purpose, and having purpose is essential to keeping a positive perspective on life.

While socializing isn’t for everyone, it is often as important to health as eating and exercising—and it’s a must to increase longevity.

Quit smoking and excess alcohol consumption

It’s no surprise that smoking isn’t good for your health. It stresses your respiratory and cardiovascular system, increases inflammation, constricts blood vessels, and significantly increases the risk of heart disease, lung cancer, and other diseases. 

For construction workers, there are additional risks—smoking can increase the likelihood of asbestosis, silicosis, or other trade-related diseases.

Curbing smoking is one of the quickest ways to increase longevity. According to a study published in JAMA, “quitting smoking before age 44 years was associated with a reduction in mortality that was 21% higher than that associated with never smoking.”.

Alcohol intake should also be limited. High blood pressure, heart disease, stroke, liver disease, and digestive problems are just some of the health effects of excessive alcohol consumption. 

While having a few beers with the boys after work is a time-honored tradition in construction, it shouldn’t be a regular occurrence. 

Eat healthy

Eating a healthy diet—and not overeating—is a pillar of good health and a key to increase longevity. There’s a lot of conflicting information on what’s actually healthy and what’s not, but as a general rule, the consensus is to eat whole foods in their most natural form, which also means limiting or avoiding processed and refined foods. 

Experts recommend limiting red meat consumption to two times a week or less. They also recommend limiting saturated fat intake, commonly found in processed food and high-fat animal proteins. These fats can lead to high cholesterol, atherosclerosis, heart problems, and other health issues.

According to research into the blue zones (areas where people live the longest), there are a handful of foods that should be a staple in the diet: 

• Greens, such as spinach, kale, lettuce, or collard greens
• Whole grains, including oats, corn, and rice (complex carb)
• Nuts, such as walnuts, pecans, and almonds
• Tubers, including potatoes and yams  (complex carb)
• Beans (complex carb)

Stay positive

Positivity is contagious, and the longest-living people tend to have the most positive outlook. Part of this is likely due to their overall good health, but part is also their choice. According to two NIA-funded studies, optimism is linked to a longer lifespan in women from diverse racial and ethnic groups and to better emotional health in older men. Specifically, the most optimistic women lived an average of 5.4% longer (approximately 4.4 years) than the least optimistic women, and they were also most likely to achieve exceptional longevity, defined as living over 90 years.

For many of these people, believing in a higher power or a higher cause is a core principle in their daily lives. It gives them a purpose and improves their emotional and mental health, which translates to better physical health.

The key point here is that sound bodies and sound minds go hand in hand. While some of the old folks’ practices may be outdated, there’s a method to their madness. Open your eyes, take notice, and emulate their habits for a healthier, stronger, and longer life.