The idea of living to 100 can seem like a matter of genetics, but several communities around the world have historically recorded unusually high numbers of people reaching their 90s and beyond. These areas, commonly known as the Blue Zones, have attracted interest for the lifestyles and environments associated with healthy ageing.
The Blue Zones traditionally identified by researchers and popularised by longevity researcher Dan Buettner include Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Ikaria in Greece and Loma Linda in California. Research suggests that factors such as diet, physical activity, social connections and a sense of purpose may all contribute to healthier ageing, although they do not guarantee longevity.
1. Keep moving throughout the day
Exercise in Blue Zone communities is often built into everyday life rather than confined to a gym session. Residents may walk to visit neighbours, work in gardens, perform household tasks or navigate hilly streets on foot.
In Sardinia, for example, traditional shepherding involves considerable walking through mountainous terrain. In Okinawa and Ikaria, daily routines and village layouts have historically encouraged people to remain active throughout the day. The emphasis is on frequent, natural movement rather than occasional intense workouts.
2. Eat mostly whole, plant-based foods
Plant foods form a major part of traditional diets in the Blue Zones. Meals commonly include beans, whole grains, vegetables, fruits, nuts and other minimally processed foods, while meat generally plays a smaller role.
The specific foods vary from one region to another. Okinawan cuisine traditionally features sweet potatoes, soy products and vegetables, while beans, corn and squash are important staples in Nicoya. Sardinian and Ikarian diets also include legumes, whole grains, vegetables and locally available plants.
3. Avoid overeating
Moderation is another recurring feature. Okinawans traditionally follow the principle of hara hachi bu, which encourages people to stop eating when they feel about 80 per cent full.
Eating more slowly can also make it easier to recognise when hunger has been satisfied. The broader lesson from Blue Zone diets is less about strict calorie counting and more about moderate portions and eating patterns that discourage constant overeating.
4. Build in ways to manage stress
Stress management is often woven into daily routines in these communities. Socialising, afternoon rest, religious practices and time spent outdoors can provide opportunities to slow down and recover from everyday pressures.
For example, afternoon rest is part of traditional life in Ikaria, while religious observance provides regular periods of reflection and community for many people in Loma Linda. These practices are not necessarily formal wellness routines; they are embedded in everyday life.
5. Maintain strong social connections
Relationships are another recurring feature of the Blue Zone lifestyle. Family members, friends and neighbours often form support networks that provide companionship and practical assistance throughout life.
In Okinawa, the traditional moai is a social support group that can bring together friends for decades. Extended families and community relationships are also important in other Blue Zone populations. Research broadly supports the importance of strong social relationships for health and wellbeing.
6. Have a sense of purpose
Having a reason to get up each day is another characteristic associated with the Blue Zones. In Okinawa, this idea is expressed through ikigai, while people in Nicoya traditionally refer to plan de vida, or a life plan.
Purpose can come from family responsibilities, work, caring for others, community involvement or personal interests. Rather than simply stopping activity at retirement, older adults in these communities may continue taking on roles that keep them socially and mentally engaged.
7. Make healthy choices part of the environment
One of the broader lessons from Blue Zone research is that healthy habits may be easier to maintain when they are built into a person’s surroundings.
Walkable communities can encourage movement, traditional food cultures can make nutritious meals more accessible, and close-knit neighbourhoods can make social interaction a normal part of daily life. Buettner has described this as creating environments in which healthier choices become easier rather than relying entirely on willpower.
The Blue Zones do not offer a single formula for reaching 100, and researchers caution against treating any one habit as a guarantee of longevity. Instead, their lifestyles point to a combination of behaviours and social conditions that are consistently associated with healthier ageing: staying active, eating predominantly whole foods, maintaining relationships, managing stress and having a sense of purpose.
