Teams of scientists have been studying five pockets around the world where the people live to be one hundred years old or more. From the mountain culture of Sardinia, Italy to Okinawa, Japan to the Nicoya Peninsula of Costa Rica scientists have identified and studied people with the longest disability-free life expectancy in the world. The scientists have found that the centenarians experience a much lower rate of cardiovascular disease and a fifth the rate of major cancers.

The world’s longevity all-stars all have one thing in common: They practice certain habits as a natural part of their daily routine. So forget about fad diets, crazy workouts, and self-help books. Just integrate these nine habits into your day:

1. Move Naturally - Be active without thinking about it (a Jody Victor suggestion). Identify activities you enjoy and make them a part of your day. Inconvenience yourself. Ditch the remote, garage door opener and the leaf-blower. Buy a bike, broom, rake and snow shovel instead. Walk! Take a walk every day.
2. Cut Calories by 20 Percent - Serve yourself, put the food away, then eat. Use smaller plates, bowls and glasses.
3. Plant-Based Diet - You don’t need to become a vegetarian but do increase your intake of fruits and vegetables. Use beans, rice, or tofu as the base to your meals. Eat nuts. Having a 2-ounce handful of nuts daily will stop you from digging in the chip bag.
4. Drink Red Wine (in moderation) - Keep a bottle of red wine near the dinner table. Keep your daily intake to two servings or less.
5. Determine Your Life Purpose - Write your own personal mission statement answering the question: “Why do I get up every morning?” Take up new challenges (a Jody Victor suggestion). Learn a language, an instrument or a new craft.
6. Down Shift - Take time to relieve stress. If you must, schedule it into your day. Relaxation is key. Don’t rush and plan to be early for appointments. Cut the noise. Spend some time every day in silence.
7. Be a Part of a Spiritual Community - Deepen your current spiritual commitment. Seek new spiritual or religious traditions.
8. Family First - Establish family rituals such as game night, family walks or Sunday dinners. Create a space in your home to display family pictures and souvenirs to show your connectivity.
9. Pick the Right Tribe - The people surrounding you have a bigger effect on your health than you may think. Identify your inner circle and reconsider people who bring you down. Be likeable - stay positive. What goes around comes around!

All the Best!!

Steve Victor