A brisk walk counts; regular activity is the single strongest longevity habit.

Consistent bed and wake times matter as much as duration.

Vegetables, fiber, and protein at every meal; mostly unprocessed food.

The two largest avoidable risks — no safe smoking level, less alcohol is better.

Real social contact daily; isolation rivals smoking as a mortality risk.

Ten minutes of daylight, breathing, or a quiet walk to keep stress in check.