Stay strong: the basics that add years
No supplements to buy. These are the habits with the strongest evidence for living longer and better.
Build your engine
Cardio fitness (VO2 max) is one of the strongest predictors of a long life. Work up to about 150 minutes a week of brisk activity, with some hard efforts mixed in.
Keep your muscle
Men lose muscle every decade after 30. Lift or do body-weight strength work at least twice a week, and eat enough protein.
Sleep like it is training
Seven to nine hours. Loud snoring with daytime sleepiness can mean sleep apnea; ask your doctor.
Find your people
Loneliness raises the risk of heart disease and early death. A weekly group, a standing call, a workout partner.
Have a reason
Purpose keeps men moving after retirement or loss. Mentor someone. Serve somewhere. Build something.
Cut the obvious
Stop smoking or vaping, keep alcohol low, and get your blood pressure under control. These still matter most.
Before starting a new exercise plan, especially with heart disease, diabetes or chest symptoms, talk with your doctor.
Written and medically reviewed by Harvey Castro, MD, MBA, board-certified emergency physician. Last reviewed October 25, 2026.