Want to live to 100? Skip the gym, this daily habit matters more; longevity expert reveals

Time of India

22-05-2025

What if the secret to a longer, healthier life wasn't tucked away in a gym, but instead hiding in plain sight—right in your daily routine? According to leading longevity researcher Dr. Gareth Nye, a long life isn't just about clean genes or killer workouts. It's about what you do
between
the workouts that counts.
The Surprising Power of Everyday Movement
Dr. Nye, a biomedical expert, challenges the age-old belief that intense exercise is the golden ticket to longevity. Instead, he champions what he calls 'whole activity levels'—a fancy way of saying
keep moving throughout the day
. Sitting for hours at a desk, even if balanced with a daily gym session, may still be putting your health at risk.
'People who live longer tend to have a higher activity level in their day-to-day lives, rather than relying on structured exercise programs,' Dr. Nye explained while talking to
The Mirror
. 'It's about avoiding prolonged periods of sitting and making your entire day more dynamic.'
This could mean taking walking breaks between tasks, using a standing desk, or even tweaking your commute to sneak in more steps. The goal? Make movement second nature.
A Sitting Threat You Can't Outrun
Recent studies back this idea, showing that extended periods of inactivity—regardless of how much you work out—can increase the risk of serious health conditions, including Alzheimer's. In essence, your body doesn't forgive long stretches of stillness, even if you're clocking an hour on the treadmill later.
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The problem with high-intensity workouts, Dr. Nye points out, is sustainability. Many people struggle to stick to them long term, while simply staying active throughout the day is a more realistic, beneficial approach.
Rethink What's on Your Plate
Physical movement is only part of the story. Dr. Nye emphasizes a return to natural, minimally
processed foods
. He warns against a diet high in saturated fats, salt, and sugar, and flags processed meats like bacon and ham as significant threats due to their link to bowel cancer.
'The less processing, the better,' he says. 'Free-range or organic meat and vegetables are ideal. The more processing involved, the more detrimental it is to the body.'
Even for those on a tight schedule or budget, he recommends frozen fruits and vegetables as a practical alternative to fresh produce. 'They're just as beneficial and often easier to add into meals,' he adds.
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Sleep: Your Nighttime Lifeline
If there's one thing you can't afford to skimp on, it's sleep. According to Dr. Nye, getting less than seven hours a night increases your risk of death by 12 percent. But don't oversleep either—those regularly clocking more than eight hours face an even higher 30 percent risk.
'Regular sleep patterns are key,' he stresses. 'They help regulate the body's internal systems, which in turn can impact how long you live.'
Lack of quality sleep has been linked to obesity, heart disease, and Type 2 diabetes, all of which can chip away at life expectancy.
Know Thyself—And Your Family
Finally, Dr. Nye underscores the role of genetics in lifespan. While only 20 to 30 percent of longevity is influenced by DNA, knowing your family history can offer crucial insight into potential health risks.
Routine check-ups and, in some cases, genetic testing can help identify predispositions to certain conditions early on. 'Roughly 40 percent of life expectancy can be traced through generations,' Dr. Nye says. 'If your grandparents and parents lived long, healthy lives, you've got a better shot.'
However, he cautions that genetic testing can also uncover unexpected information about family members, so it's essential to weigh the emotional and social implications.
Why It Matters Now?
Dr. Nye's advice lands at a time when life expectancy gains in many countries have started to plateau—or even decline. Obesity, sedentary lifestyles, and processed diets are contributing to this shift, despite years of progress in healthcare and medicine.
While the latest data may be disheartening, Dr. Nye's message is clear and empowering: longevity isn't just about luck. It's about small, sustained choices—choosing stairs over the elevator, frozen veggies over fast food, and bedtime over binge-watching. So next time you're stuck at your desk, remember—living to 100 might just start with standing up.