Extending life beyond our wildest dreams may no longer be such a pipe dream.
A study published last week suggested that the maximum human lifespan could in fact be 194.
According to the scientists, from the Skolkovo Institute of Science in Moscow, if experts can work out a way to limit age-related cell death, our bodies can keep going.
While lifestyle factors can’t limit the natural process of biological ageing, they can stop our bodies’ cells dying early, resulting in not only a long life – but a healthy one too.
According to Dr Clare Nieland, GP from preventative healthcare clinic HOOKE, the goal of longevity isn’t just to prolong life, but to ‘live well’ in older age.
We ought to be thinking about ‘adding life to years,’ she says. And the time to start is now.
‘Longevity doesn’t begin in your 50s and 60s… you can’t start soon enough in planning for your future self,’ Dr Nieland says. ‘If you can introduce healthy habits now, you’re preparing for a better life as you age.’
But it’s not just eating a healthy diet, getting decent sleep and working out that will get you there. Dr Nieland says there’s little-known, key daily habits she wishes more adults would build into their routine – at any age.
The upper limit of the human lifespan could be as high as 194, according to a new study
Ditch the sofa and sit on the floor
‘We’re a nation [used to] being sedentary, and sitting on the floor rather than sitting in a chair can help with our lower body strength – it helps with mobility and balance,’ Dr Nieland says.
Moving your body from sitting on the floor to standing is ‘a simple movement that quietly tests whether your body is ageing well or not.’
The average person sits for around 10 hours a day, which impacts the thigh bones, hip joints and pelvic floor.
‘Regularly getting down to and up from the floor requires leg strength, hip mobility, balance and coordination,’ Dr Nieland explains. ‘These are all qualities that decline with age if we don’t use them.
‘People who retain these abilities are generally more independent and have a lower risk of falls, which is a leading risk factor for hospitalisation, as well as death.’
She suggests incorporating this into your day-to-day by sitting on the floor while watching television; playing with children or grandchildren on the floor; stretching while seated on the floor and practicing standing up without using your hands (if it’s safe to do so).
‘Even a few repetitions daily can help maintain mobility.’
Floss, eat fibre and make a hygienist appointment
The oral microbiome is becoming of increasing importance to longevity-seekers as chronic gum infections are linked to inflammation throughout the body – a recognised driver of many age-related diseases.
US researchers have set out a ‘longevity diet’ — one that can offer the best chance of living for longer and healthier — after reviewing hundreds of studies on nutrition.
The complex community of microorganisms in our mouth have been ‘increasingly recognised as a potential key player in the ageing process’, according to a 2025 paper in the Journal of Oral Microbiology.
It has also been dubbed a ‘longevity window’ – the biological passport that reflects how you are ageing.
Poor oral health has been linked to cardiovascular disease, type 2 diabetes and cognitive decline.
Dr Nieland says it’s not enough to just brush twice daily.
She also advises regular trips to the dentist and hygienist for a thorough clean, and regularly cleaning between the teeth with floss or interdental brushes.
Eating a diet rich in fibre – in fruit, vegetables and wholemeal bread – supports beneficial bacteria throughout the body, too.
‘And avoid both smoking and vaping,’ she adds.
Forget about your step count…and track your HRV
A key metric to keep in mind when it comes to longevity is HRV, or heart rate variability, according to Dr Nieland.
Dr Nieland specialises in longevity and healthy older ageing at her London clinic
While most of us think a stable heart rate is a predictor of good health, in fact, our heartbeats should be speeding up or slowing down (by a matter of milliseconds) depending on what we’re doing.
For example, HRV should increase when the heart rate drops during a relaxing activity, like reading, and decrease when it rises due to stress, such as exercise.
Research has shown that high HRV signals strong heart health, which is a key driver of longer lifespan.
’Better cardiovascular fitness reduces the risk of developing conditions such as coronary heart disease or heart failure as we age, and can be checked by using fitness tracking devices.’ says Dr Nieland.
Studies show that the best way to increase heart rate variability is with additional exercise that includes both cardio activities like running and resistance movements such as cycling or lifting weights.
Stand on one leg while brushing your teeth
‘People worry about losing weight. But as a longevity doctor, I’m far more interested in helping people gain strength,’ says Dr Nieland.
Balance begins to decline as early as our thirties, ‘and it predicts falls, and it predicts healthy ageing.’
Standing on one leg while you brush your teeth is the easiest way to work a way of improving balance into your daily routine, Nieland suggests. This doesn’t only boost muscular health, but cognitive strength, too.
A 2022 study published in the British Journal of Sports Medicine found that being unable to stand on one leg for 10 seconds while in mid or later life saw an almost doubled risk of death from any cause within the next 10 years.
Prior research has shown that poor balance is linked to a greater risk of stroke, and worse performance in tests for mental decline.
Choose a brisk walk over a HIIT workout
White fat (which stores unused calories) accumulates in midlife, raising the likelihood of a range of obesity-related diseases – from heart conditions to cancers and dementia.
This differs from brown fat, which we have far less of, and actually burns calories by keeping us warm in cold temperatures.
Studies have shown that the most effective way to shed white fat is via what’s known as zone 2 fitness, according to Dr Nieland.
Zone 2 is steady aerobic activity lasting 30-45 minutes that gets your heart rate no higher than 70 per cent of its maximum, like a brisk walk or riding a bike.
‘That’s where the magic happens in terms of fat burning. People still think you’ve got to go for a run for half an hour to burn fat,’ Dr Nieland says, ‘but this burning zone is so underutilised.’
The reason is that very fast heart rates associated with pushing your body to maximum capacity actually reduces the amount of fat you burn.
The body instead uses sources other than fat for energy — namely carbohydrates (glycogen) and protein.
‘When your heart rate increases, you’re not taking in as much oxygen,’ exercise physiologist Christopher Travers explained to the Cleveland Clinic.
‘You can’t burn fat fast enough when you have less oxygen, so your body turns to other readily available energy sources.’
For longevity, cardiorespiratory fitness is one of the strongest predictors of future health and survival, adds Dr Nieland, and zone 2 fitness can play a key part.
‘Higher aerobic fitness is consistently associated with a lower risk of cardiovascular disease, type 2 diabetes, several cancers and premature death.’
