Living longer and staying healthy is a goal many people share, and longevity experts often point to lifestyle as the most powerful factor. Richard W. Besdine, MD, an 80-year-old doctor and professor of medicine and public health at Brown University, has dedicated his career to studying aging and caring for older adults. Now, he’s sharing the practical habits that can add years to life and life to years.
With more than five decades of experience in geriatrics, Dr. Besdine has seen how simple daily decisions can make a real difference. Despite reaching an age beyond the national life expectancy, he continues to feel strong and active, crediting a handful of key routines that he practices consistently.
What habits does an 80-year-old longevity expert recommend for living longer?
Dr. Besdine highlights five habits that he believes can extend both lifespan and healthspan, proving that meaningful change is possible at any age.
1. Follow a Mediterranean-style diet
Nutrition plays a central role in healthy aging. Dr. Besdine emphasizes a plant-forward Mediterranean diet filled with fruits, vegetables, whole grains, nuts, seafood, and extra-virgin olive oil. Unlike restrictive plans, he views it as a sustainable lifestyle that allows for occasional indulgences while limiting processed and fast foods. Fatty fish such as salmon and sardines provide omega-3s that support heart health, and olive oil helps protect against cardiovascular disease.
2. Keep your body moving
Regular exercise combats some leading causes of premature death, including obesity and inactivity. Dr. Besdine stresses that movement doesn’t need to be extreme to be effective — even a daily 30-minute walk can help. He personally plays squash several times a week, but any activity that elevates the heart rate can improve mood, reduce disease risk, and strengthen overall health.
3. Stop smoking — or never start
Few habits are more damaging than smoking. Even minimal use raises the risk of serious conditions like heart disease, cancer, and lung illness. Quitting, however, quickly brings benefits: the chance of a heart attack drops within a year, and stroke risk begins to normalize within numerous years. Dr. Besdine also cautions against vaping, pointing to evidence that e-cigarettes damage arteries in ways similar to traditional cigarettes.
4. Stay current with medical checkups
Preventive care allows doctors to detect problems early and track health over time. He recommends keeping up with exams and screenings for cholesterol, blood pressure, cancer, and other conditions, depending on personal and family history. These visits are also an opportunity to review lifestyle choices and mental well-being with a healthcare provider.
5. Protect your mental health
Emotional well-being is just as important as physical health. Untreated mental illness can shorten life expectancy significantly, so Dr. Besdine encourages making time for stress relief and connection. Whether through meditation, hobbies, or meaningful social interaction, caring for mental health supports both happiness and longevity. Even simple video calls with friends or family can provide an important boost.
Why small lifestyle changes make a big difference
Dr. Besdine stresses that it’s never too late to adjust daily habits. He has seen patients of all ages benefit from choosing healthier routines, and he considers himself proof that consistent effort pays off. These five habits aren’t complicated or extreme, but they can add resilience, energy, and potentially years of life.
Living longer doesn’t just come down to genetics — it’s largely about how you live each day, and the good news is that change can start right now.
