The number of centenarians in England and Wales continues to rise, with more people potentially living to 100 and beyond, according to recent data from the Office for National Statistics (ONS). In 2025, there were 15,172 individuals aged 100 or older, marking a 21.6% increase since 2015. Experts suggest that ongoing medical advancements and enhanced understanding of the ageing process could enable many to reach ages of 110, 120, or more, though maintaining good health remains a significant factor.
Leslie Kenny, co-founder of Oxford Healthspan, a company focused on longevity, highlights the importance of holistic health across physical, mental, and social domains. Kenny, who reportedly has a biological age significantly younger than her chronological age at 61, emphasizes lifestyle choices as key to extending both lifespan and healthspan. Drawing on recent research, she outlines practical steps that may contribute to a longer, healthier life.
Dietary changes can add over a decade to lifespan, according to a University of Newcastle study. Replacing ultra-processed foods with whole grains, nuts, fruits, vegetables, legumes, and fish, while reducing sugar, processed meats, and refined grains, may increase life expectancy by approximately 10.4 years for women and 10.8 years for men starting from age 40.
Social and psychological factors also appear influential. Data psychologist Patrick Fagan from Goldsmiths University found that attending a 90-minute concert twice monthly was linked to a nine-year increase in life expectancy, attributed to elevated well-being levels. Similarly, a University of Michigan study involving 7,000 adults over 50 reported that spending 90 minutes weekly on purposeful activities—such as volunteering or community help—could add seven years to lifespan.
Social connections play a critical role as well. A review of 148 studies encompassing 300,000 participants showed that individuals with strong social networks had a 50% higher chance of survival compared to those with poor social ties.
Physical health behaviours remain important. Research by health insurer Vitality and the London School of Economics suggests that sleeping six to nine hours nightly may extend life by up to four years by facilitating bodily repair and recovery. Exercise recommendations from longevity expert Sir Muir Gray include 30 minutes of brisk walking daily, which may reduce risks of dementia, heart disease, and Type 2 diabetes, potentially adding an average of 4.2 years to life expectancy.
Additional lifestyle factors linked to longevity include dietary omega-3 intake, with Harvard School of Public Health finding that weekly consumption of oily fish such as sardines correlates with an average life extension of 2.2 years. Moderate coffee consumption—two to three cups daily—has been associated with a two-year increase in lifespan due to its anti-inflammatory polyphenols. Reading for 30 minutes a day, according to Yale University, may add nearly two years to life expectancy for individuals older than 50. Lastly, moderate dark chocolate consumption could reduce stroke risk and contribute to longer life by virtue of its antioxidant properties.
Collectively, these findings underscore a multifaceted approach to ageing that incorporates diet, physical activity, social engagement, purposeful living, rest, and leisure activities as integral to enhancing both longevity and quality of life.