Longevity is not only a gift of nature, but also the result of conscious habits.
Regions where people often live beyond 90 demonstrate that the key lies not so much in genetics as in simple daily practices that form the foundation of an active and fulfilling life.
As part of the federal project “Sport Is the Norm of Life,” the Russian Ministry of Health plans to hold a week dedicated to healthy longevity, emphasizing the importance of anti-aging strategies and adherence to the principles of a healthy lifestyle. Six key principles of maintaining health and longevity have been identified: movement as life, healthy nutrition, avoidance of harmful habits, prevention, care for the soul, and social connections.
Regular physical activity is fundamental and should be maintained in older age. Striving for at least 30–45 minutes of moderate activity daily helps reduce the risk of chronic diseases and contributes to a longer life expectancy.
It is important to maintain energy balance, avoid overeating, and limit simple carbohydrates, giving preference to foods rich in fiber and complex carbohydrates that help support a healthy metabolism and prevent premature aging.
Quitting smoking and limiting alcohol consumption significantly extend life expectancy and improve overall health.
Regular monitoring of cholesterol, blood sugar, and blood pressure levels, along with preventive check-ups and screenings, helps detect and prevent potential health problems in time.
Maintaining mental and creative activity and staying interested in life at an older age play an important role in longevity, helping preserve cognitive functions and emotional balance.
An active social life, communication with friends and loved ones, and participation in community events improve psychological well-being and overall quality of life. Research shows that people who maintain strong social connections have a significantly lower risk of premature death compared to those who live in isolation. This underscores the importance of human connection for both physical and mental health.
Furthermore, within the framework of the federal project “Sport Is the Norm of Life,” Russia aims to increase the number of citizens regularly engaged in physical activity and sports. According to the national project “Demography”, by 2030 the proportion of citizens systematically involved in sports should exceed 70%. To achieve this, efforts are being made to develop infrastructure, build new sports facilities, and create conditions for mass participation in physical activity.
Achieving active longevity does not require radical measures — only a sensible approach to nutrition, sleep, and stress management. Gradual changes in daily habits bring results that cannot be bought: years of life with a clear mind and a strong body. A conscious choice in favor of a healthy lifestyle is an investment in the future, allowing one to enjoy every day and make a positive contribution to the world around them.