Exercise regularly
Keeping fit is the elixir of youth. Even 30 minutes of regular gentle exercise three times per week, such as walking or swimming, can add years to your life expectancy. Aerobic exercise preserves the heart, lungs and brain, elevates your mood, can help ward off breast and colon cancer and prevent atrophy of the muscles and bones.
Gareth Jones of the Canadian Centre for Activity and Ageing in London, found that for an over-50 who has never taken part in physical activity a brisk 30-minute walk three times a week can "basically reverse your physiological age by about 10 years." Not exercising can knock off five years.
A 1986 study at Stanford University found that death rates fell in direct proportion to the number of calories burned weekly.

Live dangerously
Mild sunburn, a glass of wine and some low-level radiation sounds like a recipe for disaster, but many researchers believe that small doses of "stressors" can reverse the ageing process.
While this "hormeosis", is not a licence to lie on a hot beach all day swigging vodka, mild exposure to certain harmful agents can trigger the body's natural repair mechanisms. The body is tricked into producing particular DNA-repair enzymes and heat shock proteins to fix the damage that has been caused. Sometimes the body's repair mechanisms overcompensate, treating unrelated damage - "rejuvenating" as well as repairing it. Hormeosis could stretch the average healthy life span to 90.

Live in a good area
It is not only how you live, but where you live that matters - and the residents of Okinawa in Japan seem to know the secret. These Japanese islands are home to the world's largest population of centenarians.
At 103, the daily routine of resident Seiryu Toguchi included stretching exercises, a diet of whole grain rice and vegetables, gardening and playing his three-stringed instrument, the sanshin.
The clean-living Seventh Day Adventists of Utah also do pretty well, living on average eight years longer than their fellow Americans.
Worst off are those living in poor, polluted urban areas such as Glasgow, where residents of the poorest suburbs have a life expectancy of only 54. Overcrowding, dirt and noise all contribute to high blood pressure, anxiety and depression, which reduce lifespan.

Be very successful
The more rich, privileged, successful and educated you are, the longer you will live. The Whitehall Studies, 1967-77, examined the health of male civil servants between the ages of 20 and 64, and found that men in the lowest-paid positions had a mortality rate three times higher than those at the top level.
The study proved that the more important a task a person is asked to perform, the longer they are likely to live; that the person at the top with the big office, shouting orders will have a more relaxed and pleasurable existence than his frustrated underlings. And it's not only civil servants: Canadian researchers found that Oscar-winners live longer than other actors because of am increased sense of self-worth and confidence.
And if you can't manage an Oscar, then only one extra year in education could increase your life expectancy by a year and a half.

Eat the right foods
Certain foods delay the ageing process and may increase life expectancy. Green leafy vegetables such as spinach and broccoli are rich in antioxidants and beta-carotene. Diets high in fruit, vegetables, fibre and omega-3 oils, and low in fat may prevent high blood pressure and heart disease.
In their low-fat diet of fruit, vegetables and rice, the long-living people of Okinawa also consume more soy than anyone on earth, and soy is linked to low cancer rates. Eating cooked tomato daily can slash your risk of heart disease by 30 per cent, found research at Harvard.

Challenge yourself
An active mind is as important as an active body. Studies show that you can boost your immune system and delay the onset of conditions from depression to dementia by keeping your brain engaged and stimulated.
Leonard Poon, director of the University of Georgia Gerontology Center found that people who reach three figures tend to have a high level of cognition, demonstrating skill in everyday problem-solving and learning. And Marian Diamond of the University of California, Berkley, found that rodents who were given problems to solve and toys to play with, lived 50 per cent longer.

Enjoy your life
Good relationships are the key to longevity. Social contact staves off depression, stress and boosts the development of the brain and immune system.
Most research shows that people with family, friends, partners or pets, live longer than those who don't. Marriage is also a good idea if you want to meet the 100-mark, adding an average of seven years to the life of a man, and two to a woman.
Indulgence, too, can be good for you. Chocolate can enhance endorphin levels and acts as a natural antidepressant, wine contains natural anti-oxidants, and laughing is good for your immunity.

Find God - or friends
It's official: having religion pays off - and not just in the after-life.
Nearly 1,000 studies have indicated that those who go to a place of worship are healthier than their faithless counterparts - and live an average seven years longer. One in 10 of the nuns of the convent of the School Sisters of Notre Dame in Minnesota have managed to reach their 100th birthday. But atheists should not despair: experts believe that a sense of community, and of belief in something larger than yourself, are vital ingredients in a long and happy life.
Jeff Levin, author of God, Faith, and Health: Exploring the Spirituality-Healing Connection, argues that a place of worship provides a social network and a source of comfort to the ageing, ill and needy.

Reduce your calories
One hundred years of hunger is what you can look forward to if you follow the Calorie Restriction philosophy. Practitioners of CR believe that by reducing your calorie intake (by between 10 and 60 per cent) you can extend life expectancy by lowering your metabolism and the production of harmful free radicals. It sounds like torture, but there is research to suggest that it works.
One study reported that participants who ate 25 per cent less for three months had lower levels of insulin in their blood, a reduced body temperature and less DNA damage. Brian Delaney, president of the California-based Calorie Restriction Society, is aiming to live to 122, and with a diet of barely 1,800 calories per day (2,500 is the normal for men).

Get your health checked
To last a century, stay ahead of life-threatening illnesses. It is possible with regular blood tests to detect the first signs of prostate cancer, one of the commonest causes of cancer deaths in men over 85.
If you're between 60 and 69 you can have free bowel cancer screening, cervical screening for women aged 24 to 64, and mammograms for women aged 50 to 70. Figures show that 95 per cent of women who had invasive breast cancer detected by screening are alive five years later

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