What Do People Who Live to 100 Years Old Do Differently?

People who live to 100, known as centenarians, often share patterns of healthy ageing that are much less glamorous than many longevity trends suggest. In the UK, reaching 100 is becoming more common, giving researchers more opportunities to study the everyday habits, health patterns and genetic factors associated with exceptional longevity. This article explores what research can tell us about reaching 100, separating evidence from marketing and focusing on practical habits that may support healthspan throughout life. 

The insights provided in this article are provided by Yusra Serdaroglu Aydin MSc RD, Vivere's Head of Nutrition with a background in nutrition, food engineering and culinary arts. Her approach to food and lifestyle guidance is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome, helping to put research on longevity into a practical UK context.

People who reach 100 often combine natural daily movement, a mostly plant-based diet without overeating, strong social connection, a sense of purpose and healthy behaviours such as not smoking, while genetics may provide an additional advantage at extreme ages.

• What do centenarians do differently? Many people who reach 100 share everyday patterns including natural movement, a plant-rich diet without overeating, social connection, a sense of purpose and not smoking.

• Is living to 100 down to genes? Genetics can provide a genuine advantage at extreme age, but studies suggest genes have a much smaller influence on ordinary lifespan than lifestyle and environmental factors.

• Can I improve my chances of a long, healthy life? You cannot choose your genes or guarantee longevity, but diet, movement, sleep, relationships, purpose and avoiding smoking can support your chances of a longer, healthier life.

• How many people reach 100 in the UK? The ONS estimates that around 16,600 people aged 100 or over lived in the UK in 2024, approximately twice as many as in 2004.

• What does extreme age tell us about healthy ageing? Centenarians show that healthspan can matter as much as lifespan, with some people delaying age-related illness until very late in life while others appear to avoid certain diseases altogether.

Reaching 100 remains rare in the UK, but the number of centenarians has risen substantially over the past two decades.

According to the Office for National Statistics, an estimated 16,600 people aged 100 or over lived in the UK in 2024. This was approximately double the estimated 8,300 centenarians recorded in 2004. The wider population aged 90 and over also reached around 625,000 in 2024, representing a 53.7% increase since 2004 [1].

There are also differences between parts of the UK. Wales had the highest rate of centenarians, at 25.9 per 100,000 people. Men accounted for around 18.5% of centenarians, although the sex gap is narrowing at the oldest ages.

These figures do not mean that reaching 100 is becoming routine. Instead, they show that exceptional longevity is becoming more common as populations age and survival improves. This growing population of very old people provides researchers with a valuable opportunity to understand how health, genetics and lifestyle interact over many decades.

Some people reach 100 by staying relatively healthy until near the end of life, delaying or apparently avoiding several diseases commonly associated with ageing.

Research has identified different patterns among centenarians. Some are described as survivors, having developed age-related disease earlier but living with it for many years. Others are delayers, developing serious illness much later than expected. A third group, known as escapers, appear to avoid major age-related diseases until very late in life [2]. 

This concept is important because lifespan and healthspan are not the same thing. Lifespan describes how long someone lives, while healthspan describes the period of life spent in good health, with the ability to remain active, independent and mentally engaged.

“Healthspan is the real goal. Staying active, sharp and independent for as long as possible is more meaningful than simply adding years to life. What stands out among people who reach 100 is how often everyday habits have been repeated consistently over many decades."

Biological age, cellular ageing and biological-age testing are increasingly discussed in the wellness sector. However, biological-age tests should not be treated as clinical diagnoses or definitive measures of how long someone will live. They may provide interesting information about aspects of ageing, but established lifestyle behaviours remain central to supporting healthspan.

The most recognisable longevity habits are generally simple behaviours repeated consistently rather than extreme interventions.

The following five habits are commonly associated with healthy ageing and provide useful areas to focus on.

People who live to 100 often build movement into daily life rather than relying exclusively on structured exercise sessions.

Walking, gardening, working around an allotment, household tasks and other manual activities can create natural non-exercise movement throughout the day. This does not mean formal exercise has no value. The NHS recommends that adults aged 19 to 64 should aim for at least 150 minutes of moderate-intensity activity each week, alongside strength-based activities [3]. 

The practical lesson is to look beyond the gym. Walking to nearby destinations, taking the stairs, gardening or breaking up periods of sitting can all help make movement part of everyday life.

A largely plant-based diet can provide a wide range of fibre, vitamins, minerals and other compounds that support overall health, particularly when it includes vegetables, pulses, wholegrains and other minimally processed foods.

A Mediterranean-style dietary pattern is one example of a plant-rich approach that has been extensively studied. The PREDIMED trial found that a Mediterranean diet supplemented with extra virgin olive oil or nuts reduced major cardiovascular events compared with a control diet in people at high cardiovascular risk [4].

Centenarian dietary patterns are sometimes described as involving eating until around 80% full rather than routinely overeating. While this should not be interpreted as a precise medical rule, avoiding habitual overeating and choosing nutrient-dense foods can be a sensible approach.

A plant-rich diet does not have to mean eliminating animal foods. Fish, for example, can fit within a Mediterranean-style pattern, while adequate protein remains important for maintaining muscle as we age.

Strong relationships with family, friends and the wider community are another recurring feature of healthy ageing.

A meta-analysis published in PLOS Medicine found that stronger social relationships were associated with approximately a 50% higher likelihood of survival [5].

Social connection can provide emotional support, practical help and regular opportunities for interaction. Staying connected may also encourage people to remain active and engaged with their communities.

Having a reason to get up each morning may be associated with better long-term health outcomes.

A study published in JAMA Network Open found that a stronger sense of life purpose was associated with lower all-cause mortality [6].

Purpose can take many forms. It might come from work, caring for other people, volunteering, faith, hobbies, learning or contributing to a community. It does not need to involve a particular career or lifestyle.

Managing chronic stress and avoiding behaviours that contribute to long-term inflammation may support healthy ageing.

Inflammation naturally changes as we age, but chronic low-grade inflammation, sometimes referred to as inflammaging, is associated with several age-related diseases [7].

Sleep, physical activity, diet, social relationships and avoiding smoking can all form part of a broader approach to managing health risks. Not smoking is particularly important, while alcohol should be approached carefully rather than treated as a longevity strategy.

It is also worth remembering that some popular longevity stories rely on observations from so-called Blue Zones. These areas are interesting examples of populations with many long-lived people, but observations about their lifestyles do not automatically prove that individual habits cause exceptional longevity. Questions have also been raised about the accuracy of some extreme-age records.

NAD+, or nicotinamide adenine dinucleotide, is a naturally occurring coenzyme involved in cellular energy metabolism and processes linked to cellular maintenance and repair.

NAD+ levels can change with age, which has contributed to growing interest in nutritional approaches designed to raise NAD+. One compound studied for this purpose is nicotinamide riboside, or NR.

A randomised trial found that NR supplementation increased whole-blood NAD+ levels and was well tolerated, but the study found limited wider functional benefits [8]. 

This distinction matters. Raising a biomarker such as NAD+ is not the same as demonstrating that a supplement extends human lifespan or prevents age-related disease.

Vivere NAD+ is a powerful addition to a good diet and healthy lifestyle rather than a replacement for them. The strongest longevity foundations remain the less exciting ones: nutritious food, regular movement, adequate sleep, social connection and avoiding smoking.

Genetics appear to have a modest role in ordinary lifespan but may become more important among people who reach extreme old age.

A large family-tree study found that once assortative mating was taken into account, the heritability of ordinary lifespan was likely below 10% [9]. 

This suggests that inherited genes do not determine how long most people will live. Environment, behaviour, healthcare and other factors can have a substantial influence.

The picture becomes more interesting at extreme ages. A genome-wide study identified longevity-associated genes, including variants around the APOE locus, and found that heritability was enriched at extreme ages [10].

Centenarians can therefore have a genuine genetic advantage. Protective genetic profiles may influence areas such as cardiovascular health, inflammation regulation and DNA repair. Epigenetics adds another layer, because environmental and lifestyle factors can influence gene expression through biological switches without changing the underlying DNA sequence.

The important point is that having a genetic head start does not make lifestyle irrelevant. How you live can still influence how well you age.

The most useful approach is to build the everyday basics associated with healthy ageing into your life consistently rather than searching for a single longevity secret.

"There is no secret that only centenarians know. The foundations are ordinary habits repeated consistently over decades. We cannot choose our genes or promise that someone will reach 100, but we can influence many factors that shape our strength, sharpness and independence in later decades. A colourful, mostly plant-based plate, daily movement, good sleep and time with people you care about are powerful places to start."

Movement does not have to mean spending hours in the gym. Add walks to your day, use the stairs where practical, spend time gardening, take standing breaks and look for opportunities to move between periods of sitting. Alongside this natural movement, aim to meet the NHS target of at least 150 minutes of moderate activity each week and include strength work.

Food can follow a similar principle. Build meals around a variety of vegetables, fruit, pulses, wholegrains and other plant foods while including adequate protein. A plant-forward plate does not require perfection, and occasional ultra-processed foods can still fit into an otherwise balanced diet.

Sleep is another important foundation. Protecting a consistent sleep routine and addressing persistent sleep problems can support overall health and daily functioning.

Avoiding smoking is one of the most important changes a person can make for their health. The NHS provides free support to help people stop smoking, including access to specialist support and treatments.

For alcohol, UK guidance recommends that adults should not regularly drink more than 14 units per week. Keeping within this limit does not make alcohol a longevity treatment, but it provides a recognised framework for reducing alcohol-related health risks.

Finally, make room for people and purpose. Relationships, community, hobbies, meaningful work and activities that give your day structure can all contribute to a life that is not simply longer but more active and fulfilling.

No lifestyle plan can guarantee that someone will reach 100. However, these behaviours can support healthspan regardless of whether someone has a genetic advantage.

There is no single habit that explains exceptional longevity, but natural daily movement combined with a plant-rich diet without habitual overeating is a recurring pattern.

Instead of relying on one intervention, people who live to 100 may benefit from behaviours that are built into everyday life. Walking, gardening and regular movement can sit alongside a Mediterranean-style eating pattern rich in vegetables, pulses, wholegrains and other minimally processed foods.

Reaching 100 may be less likely without a genetic advantage, but genes do not determine lifespan on their own.

Centenarians can carry longevity-associated genetic characteristics, but genes appear to have a much smaller influence on ordinary lifespan. Healthy habits can therefore improve the chances of a long and healthy life even when someone has no known family history of exceptional longevity.

Many centenarians appear to stay active through constant gentle activity rather than relying solely on intense workouts.

Walking, gardening, manual tasks and moving throughout the day can all contribute to physical activity. Formal exercise remains useful, with the NHS recommending at least 150 minutes of moderate activity each week for adults aged 19 to 64.

The Blue Zones are places identified as having populations with unusually high numbers of long-lived people, making them a useful source of observations about diet, movement and social connection.

However, Blue Zones should be viewed as compelling observations rather than a proven formula for reaching 100. Questions surrounding some age records also mean that individual claims should be interpreted carefully.

There is currently no evidence that NAD+ supplements extend human lifespan.

Nicotinamide riboside can raise NAD+ levels in the body, but research has shown limited wider functional benefits. NAD+ supplements may be considered an additional part of a broader health approach, but they should not replace a nutritious diet, regular movement, good sleep, social connection and other established healthy behaviours.

“Centenarians should be encouraging rather than intimidating because many of the habits associated with healthy ageing are remarkably ordinary. Consistency matters more than exotic routines: natural all-day movement, a colourful and largely plant-based diet, avoiding habitual overeating, good sleep, social closeness and having a reason to get up each morning all provide practical foundations for healthspan. 

Genetics may give some people a head start towards reaching 100, but there is no guarantee of exceptional longevity. The most useful goal is to support strength, sharpness and independence for as long as possible through the basics of a good plate, regular movement, restorative sleep, meaningful relationships and purpose. Supplements and NAD+ research may sit at the edge of this conversation, but they should not distract from the habits that can be sustained for decades.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements, NAD+ injections and expert support. Sign up today and start living better, for longer.

[1] Estimates of the very old, including centenarians, UK - Office for National Statistics

[2] Morbidity Profiles of Centenarians: Survivors, Delayers, and Escapers | The Journals of Gerontology: Series A | Oxford Academic

[3] Physical activity guidelines for adults aged 19 to 64 - NHS

[4] Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts | New England Journal of Medicine

[5] Social Relationships and Mortality Risk: A Meta-analytic Review | PLOS Medicine

[6] Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years | Public Health | JAMA Network Open

[7] Chronic Inflammation (Inflammaging) and Its Potential Contribution to Age-Associated Diseases | The Journals of Gerontology: Series A | Oxford Academic

[8] Safety and Metabolism of Long-term Administration of NIAGEN (Nicotinamide Riboside Chloride) in a Randomized, Double-Blind, Placebo-controlled Clinical Trial of Healthy Overweight Adults | Scientific Reports

[9] Estimates of the Heritability of Human Longevity Are Substantially Inflated due to Assortative Mating | Genetics | Oxford Academic

[10] A meta-analysis of genome-wide association studies identifies multiple longevity genes | Nature Communications