Living to 100 years old may seem like a distant dream, but according to cardiologist Dr. Jorge Tartaglione, it’s achievable by adopting a few straightforward lifestyle habits. In a recent interview with Argentine news outlet La Nación, Dr. Tartaglione distilled the secrets of longevity into four key principles anyone can follow—no intense workouts or drastic diets required.
He explained that while certain regions of the world are known for high numbers of centenarians, anyone, regardless of location, can reach 100 by making conscious choices aligned with these principles.
First, social connections matter more than you might expect. Engaging in meaningful conversations with friends and family can bolster cognitive health and potentially delay memory loss. Supporting this, a University of South Australia study found that mentally stimulating and socially engaging sedentary activities like talking and reading benefit brain function, whereas passive activities like watching TV or gaming may contribute to cognitive decline.
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Secondly, regular physical activity is vital. Dr. Tartaglione emphasizes exercise—not necessarily marathon training but consistent movement. Research shows that walking up to 10,500 steps a day can lower the risk of early death by 39% and reduce heart attack or stroke risk by 21%. Even small amounts of high-intensity exercise or brisk walking may cut dementia risk by up to 40%. Incorporating movement into daily routines, such as using standing desks or active commuting, also helps reduce the harms of prolonged sitting.
The third principle is prioritizing quality sleep. Seven to eight hours of restful, uninterrupted sleep correlates with the lowest risk of premature mortality. Insufficient sleep—six hours or less—has been linked to a higher risk of dementia, while excessive sleep beyond eight hours may increase mortality risk as well. Establishing regular sleep patterns can optimize overall health and longevity.
Finally, diet plays a crucial role. Instead of strict dieting, focusing on fresh, minimally processed foods like fruits, vegetables, and quality meats is key. Avoiding excessive alcohol, tobacco, saturated fats, and added sugars reduces the risk of chronic diseases. Dr. Tartaglione and other experts stress that consuming whole, natural foods with less processing supports long-term health.
Together, these four principles — nurturing social ties, staying active, getting enough sleep, and eating well — form a practical blueprint for those aiming to live a long, vibrant life.