Can You Live to be 100 Years Old?

By the American Medical Association On Apr 7, 2026

Living to 100 may sound extraordinary, but research suggests it’s more achievable – and enjoyable – than many people think. Studies show the majority of centenarians rate their health as good, and large numbers of people in this age group are mobile, active, and optimistic. According to the American Medical Association, adopting these seven habits can improve longevity and quality of life:

Eat healthy: Choose nutritious, whole foods. Eat more fruits that are dark in color – blue, purple and red – to get the most nutrients, as well as fiber-rich vegetables, especially non-starchy vegetables such as broccoli, carrots and leafy greens. Incorporate whole grains, nuts, seeds, lean meats and fish. Drink more water, or as an alternative, flavored or sparkling water with no added sugar. Reduce your intake of sugar-sweetened beverages and unhealthy ultra-processed foods. Eat fewer processed meats, which tend to be high in fat and heavy on added salt and preservatives. Limit your intake of refined grains, such as breads, crackers, baked goods and white rice. Drink less alcohol.

Exercise: Adults should aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity weekly. A recent study published in JAMA found that putting down the television remote and walking can improve healthy aging – highlighting the importance of small everyday habits.

Get enough sleep: Adequate sleep improves memory, reduces stress, improves mood, and primes the body’s natural defenses against disease. But sleep quality decreases with age. Improve your sleep quality by setting a regular bedtime and wake-up time, insulating your bedroom against noise, avoiding exercise within an hour of bedtime, maintaining a cool and dark bedroom, and limiting fluids within two hours of bedtime. Also, make your bedroom a tech-free zone as screen-time can impact your ability to fall asleep and stay asleep.

Live with purpose: A sense of purpose can lead to increased energy, motivation, emotional stability and resilience. Prioritize your values and beliefs and put them into action toward a goal that’s meaningful to you and benefits others.

Stay connected: Research shows that having social connections is a predictor of longevity and better physical, cognitive and mental health, while social isolation and loneliness are significant predictors of premature death and poor health. Combat loneliness with social clubs and community groups, taking up a hobby, learning something new, or volunteering.

Get screened: Schedule preventive care, tests, and health screenings to help spot certain conditions before they become more serious. Your doctor can recommend needed tests based on your age, gender and health conditions – including colonoscopies, mammograms, gynecological and prostate exams, and vision screenings. (StatePoint).

For more resources on staying healthy, visit www.ama-assn.org.

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