7 Habits of People Who Live Over 100

Introduction

Not long ago, I found myself in a quiet mountain village in Sardinia, Italy — one of the world’s famous “Blue Zones,” where people regularly live past 100.

At first, I thought their secret must be some rare herb, a magical water source, or the perfect diet. But after sitting with them over cups of strong coffee, watching the slow rhythm of their days, I realized the truth was much simpler — and far more powerful.

The people who live the longest aren’t just lucky. They live differently.

Here are the seven habits they share — lessons I took home and began weaving into my own life.

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1. They Move Without Calling It Exercise

Centenarians rarely have gym memberships. They aren’t obsessed with workout routines. Instead, they move naturally all day.

They walk to see friends. They tend their gardens. They sweep their porches. They carry groceries home.

One 102-year-old woman I met in Sardinia laughed when I asked if she “worked out.” She pointed to her vegetable garden and said, “This is my gym. And the tomatoes don’t care if I’m tired.”

Takeaway: Build movement into your everyday life. Walk instead of driving. Take the stairs. Stretch while the kettle boils. It’s not about intense effort — it’s about never stopping.

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2. They Eat Until They’re Just Satisfied

In Okinawa, Japan, people follow Hara Hachi Bu, an ancient Confucian teaching that means “eat until you’re 80% full.”

Centenarians don’t overeat. They savor their food slowly, enjoying each bite, and stop before feeling stuffed. Their plates are colorful with vegetables, beans, whole grains, and small portions of meat or fish.

I noticed no one was distracted while eating — no phones, no rushing. Meals were moments to connect, to taste, to appreciate.

Takeaway: Listen to your body. Put your fork down between bites. Eat slowly enough to feel when you’ve had enough.

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3. They Stay Socially Connected

If you want to live to 100, it seems one of the best things you can do is have coffee with friends every morning.

In every long-living community I visited or read about, there were strong social ties. People visit each other, share meals, and check in on neighbors. They celebrate together, mourn together, and support each other through everything.

Loneliness, I learned, is as dangerous as smoking or obesity. But connection keeps hearts — and spirits — young.

Takeaway: Nurture your friendships. Call your loved ones. Be the person who shows up for others, and let others show up for you.

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4. They Have a Sense of Purpose

Every centenarian I met could answer this question: Why do you get up in the morning?

For some, it was their family. For others, it was tending their farm, caring for animals, or volunteering in the community.

Purpose gives life meaning, even — maybe especially — in old age. One man, 104 years old, told me, “When you stop having something to do, you start dying.”

Takeaway: Find something that matters to you, whether big or small. Let it pull you forward every day.

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5. They Manage Stress Gently

Centenarians don’t live stress-free lives — but they handle stress differently.

Some pray or meditate daily. Others take afternoon naps or go for quiet walks. They pause. They breathe. They don’t feel guilty for resting.

I remember watching an older man in Costa Rica spend twenty minutes slowly peeling an orange, as if the whole world had time for it. And maybe it did.

Takeaway: Create small rituals of calm. Five deep breaths. A slow cup of tea. A walk without your phone. Let your body recover.

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6. They Spend Time Outdoors

Long life seems to be an outdoor affair.

People who live past 100 get fresh air every day. They plant gardens, feed chickens, walk to markets, or simply sit outside watching the sunset. The sun on their skin boosts vitamin D, which helps bone and immune health.

One woman in her nineties told me she never spends a whole day inside — “It makes the heart stale,” she said.

Takeaway: Step outside daily. Even ten minutes in the fresh air can lift your mood and health.

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7. They Laugh — A Lot

Every single centenarian I met had a sense of humor. They laughed easily, often at themselves. They told funny stories, teased each other, and found joy in the smallest moments.

It’s not that they never faced hardship — many had lived through wars, losses, and illnesses. But they carried lightness with them, like a secret superpower.

Takeaway: Make room for joy. Watch comedies. Share jokes. Smile at strangers. Life is long — it’s better when you laugh.

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Conclusion: The True Secret

When I left Sardinia, one of the women hugged me tightly and said, “Don’t try to live forever. Just try to live well — and forever might come on its own.”

These habits aren’t exotic or expensive. They’re small, daily choices that add up over decades. And maybe that’s the real secret — you don’t build a long life in one grand moment. You build it in a thousand tiny ones.

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Moral of the Story:

Longevity isn’t just about adding years to your life — it’s about adding life to your years. Start now. Live fully. And let every day count.

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Thank you for reading...

Regards: Fazal Hadi