Wanna Make it to Age 100? Start Here.

Today, September 22, is National Centenarians Day. Want to becomone one? It’s less about luck and more about developing habits that researchers in sociology and gerontology keep finding in long-lived people. Here’s a practical, evidence-backed roadmap for seniors in their 60s who want the best shot at a healthy century.

Stay socially connected. Multiple large reviews show that stronger social ties cut mortality risk substantially — roughly of the same magnitude as quitting smoking. In short: friendships, family, clubs, faith groups, and regular face-to-face contact matter for longevity and resilience.

Rebuild social capital locally. Sociologists have documented how civic participation and neighborhood ties (what aging expert Robert Putnam calls “social capital”) support better health at the population level — joining groups, volunteering, or even a weekly club can improve both lifespan and quality of life. If you’re retired or cutting back hours, use that time to plug into community institutions.

Adopt Blue-Zone habits. Field studies of regions with many centenarians (“Blue Zones”) highlight a pattern: natural movement (not just gym hours), mostly plant-based diets, modest portioning, regular naps, (yes, naps!) or stress rituals, and a clear sense of purpose. These cultural routines are very practical. There is an interesting documentary on Blue Zones that may still be on Netflix.

Eat patterns that protect. Long-term epidemiological work links Mediterranean-style diets (lots of vegetables, legumes, olive oil, nuts, moderate fish) with lower total mortality and later onset of chronic disease. Shifting toward whole-food, mostly plant-based meals in your 60s pays off. You can indulge in the occasional burger from your favorite burger joint - just don't make it a lifestyle.

Support your immune and metabolic health. Gerontologists studying centenarians point to lower chronic inflammation and preserved metabolic function as key biological signatures of exceptional longevity. Lifestyle choices — physical activity, good sleep, healthy weight, and avoiding smoking — help modulate inflammatory pathways that accelerate aging.

Leverage family history and preventive care. Studies of centenarian families show genetics matter but aren’t destiny; family history can guide personalized prevention (screenings, vaccines, targeted lifestyle changes). Regular primary-care follow-up and evidence-based screening remain high-return investments in your 60s and beyond. Hint: this is where your Medicare coverage comes in handy!

Bottom line: there’s no single trick, but sociologists and gerontologists agree on a bundle: nurture close relationships and civic ties, copy proven Blue-Zone behaviors (move naturally, eat wisely, keep purpose), reduce chronic inflammation with healthy habits, and use preventive healthcare. Stack small, daily choices and you dramatically increase the odds of a longer, healthier life.