We all want to know the secret to a long, healthy, and happy life. For many of us, the advice we’ve heard over the years—eat your veggies, exercise, drink plenty of water—sounds simple enough, but is there more to it?
According to longevity expert Dan Buettner, who spent years studying the world’s ‘Blue Zones’ (regions where people regularly live to 100 and beyond), there are nine key habits that set these centenarians apart.
And the best part? None of them require expensive supplements, fad diets, or running marathons.
So, what are these ‘Power 9’ rules, and how can you incorporate them into your own life? Let’s take a closer look at the daily habits of the world’s healthiest, longest-living people—and how you can start living your best life in Australia.
1. Move naturally—make activity part of your day
Forget the gym membership or high-intensity boot camps. In Blue Zones like Sardinia, Ikaria, and Okinawa, people stay active by simply moving throughout the day.
They garden, walk to the shops, do their own housework, and even use hand tools instead of power equipment. The key is to make movement a natural, regular part of your routine.
Try this: Take the stairs instead of the lift, walk to the local café, or spend time in the garden. Even gentle movement, done often, adds up over time.
2. Purpose—find your ‘why’
Having a sense of purpose—a reason to get up in the morning—can add up to seven years to your life, according to Buettner’s research.
In Okinawa, it’s called Ikigai; in Costa Rica, it’s plan de vida. Knowing your ‘why’ can boost your mental and physical health, whether you’re volunteering, caring for grandchildren, or pursuing a hobby.
Ask yourself: What brings you joy? What gives your life meaning? It doesn’t have to be grand—even small passions count.
3. Downshift—manage stress
Stress is a part of life, but chronic stress can lead to inflammation and a host of health problems. Blue Zone residents have daily rituals to unwind: Sardinians enjoy a glass of wine with friends, Ikarians take afternoon naps, Adventists in California pray, and Okinawans remember their ancestors.
Find your ritual: Whether it’s meditation, a daily walk, a cuppa with a friend, or simply taking a few deep breaths, make time to relax and reset.
4. The 80% rule—eat until you’re almost full
In Okinawa, people follow the Confucian mantra ‘Hara hachi bu’—eat until you’re 80% full. This helps prevent overeating and maintains a healthy weight. Blue Zoners also tend to eat their largest meal earlier in the day and avoid late-night snacking.
Try this: Slow down at mealtimes, savour your food, and stop eating when you feel just satisfied, not stuffed.
5. Plant slant—favour plants over meat
A typical Blue Zone diet is rich in vegetables, beans, whole grains, and nuts, with meat eaten sparingly (usually just a few times a month). Beans, in particular, are a staple—packed with fibre, protein, and nutrients.
Easy swaps: Try a meat-free meal once or twice a week, add more beans to soups and salads, and fill half your plate with veggies.
6. Wine at five—enjoy a drink (in moderation)
Most Blue Zone centenarians enjoy a daily glass of wine, usually with friends and food. The key is moderation—one or two glasses, not the whole bottle! Sardinian Cannonau wine, for example, is high in heart-healthy flavonoids.
A note of caution: If you don’t drink, there’s no need to start. But if you do, enjoy it socially and in moderation.
7. Belong—connect with the community
Feeling part of a community, whether it’s a faith group, a club, or a group of friends, is linked to longer life. Nearly all Blue Zone centenarians belong to a faith-based community, but any regular social connection counts.
Get involved: Join a local group, attend community events, or simply make time for regular catch-ups with friends.
8. Loved ones first—prioritise family
Strong family ties are a hallmark of Blue Zone life. Centenarians often live near (or with) their children and grandchildren, and make time for family meals and celebrations. These close relationships provide emotional support and a sense of belonging.
Stay connected: Call your loved ones, plan family get-togethers, and nurture those important relationships.
9. Right tribe—surround yourself with support
Your social circle matters. In Okinawa, people form lifelong groups of friends called ‘moais’ who support each other through thick and thin. Being surrounded by positive, health-minded people encourages good habits and provides a safety net in tough times.
Build your tribe: Seek out friends who share your values and support your wellbeing—and be that friend for others, too.
More than just diet and exercise
What’s striking about the Power 9 is how holistic they are.
It’s not just about what you eat or how much you move, but also about your mindset, relationships, and sense of purpose.
We can all work on these things, no matter our age or circumstances.
And while we might not all live in a sun-drenched Mediterranean village, there’s plenty we can do right here in Australia to bring a little Blue Zone wisdom into our lives.
Small changes can make a big difference, whether it’s joining a local walking group, tending to your veggie patch, or simply sharing a meal with loved ones.
Have your say
Have you tried any of these longevity habits? Do you have your own secrets to a long and happy life? We’d love to hear your thoughts and tips—share your experiences in the comments below!
Also read: 98-year-old shares her surprising secrets for a longer, healthier life—will you try them?
