Boosting longevity: Are you doing these daily habits that make you live longer?

New research in 2025, based on our survey of 2,001 UK residents, reveals which wellbeing habits people are most and least likely to practice daily, and how these routines contribute to longevity.

How much do we know about longevity habits?

Almost half (46%) feel well-informed about healthy living, yet nearly a third (31%) admit they sometimes struggle to maintain good habits. This reveals a clear gap between knowing what to do and actually doing it.

The daily habits most likely to increase longevity are

According to survey data², these are the habits linked to a longer life that the UK do daily:

1. Avoid smoking – 64% of the UK do this daily

Smoking remains one of the biggest threats to life expectancy. Research from the Institute for Health Metrics and Evaluation shows that eliminating smoking globally could avert hundreds of millions of years of life lost. The research suggests that if smoking had been eradicated in 2023, male life expectancy could be 1.5 years higher by 2050. While 64% of us don’t smoke at all, many UK adults smoke occasionally or regularly.

2. Limit alcohol – 68%

Excessive alcohol consumption is strongly linked to reduced life expectancy. Studies show that a higher daily intake significantly increases the risk of all-cause mortality, making moderation key to longevity. 68% of people responded that they limit their alcohol intake every day or several times a week.

3. Spend time with pets – 34%

Pet ownership isn’t just comforting, it’s life-enhancing. Research links caring for or playing with pets to lower blood pressure, lower cholesterol and other health benefits. In fact, research has found that owning a dog is associated with a 23% lower risk of mortality. 34% of our respondents take time to interact with a pet every day.

4. Take time to relax or manage stress – 27%

Chronic stress is associated with a higher risk of mortality, while stress-reduction techniques like mindfulness and relaxation are linked to improving life expectancy in older age. Making time to unwind is more than self-care, it’s a longevity booster, but only 27% of us are doing it every day.

5. Get at least 7-8 hours of sleep every day – 22%

Healthy sleep habits improve immune function, hormone balance, and brain health. One study has shown that quality sleep can reduce the risk of death from cardiovascular disease, cancer and more. Research shows that men who slept less than 7 hours had a 16% higher mortality risk compared to 14% for women. It’s one of the simplest ways to protect your health.

Who is the most likely to live longer?

By age

• 18–24-year-olds are the most likely to eat 5 portions of fruit and veg (25%) and spend time outdoors every day (22%). The 65+ age bracket are most likely to avoid processed foods (26%) and avoid smoking (87%)

• 25-34-year-olds are the least likely to avoid smoking (38%). 18-24 year-olds are least likely to spend less time managing stress (16%)

By gender

• Men are more likely to get 7-8 hours sleep daily (25%, compared to 20% of women)
• Women are more likely to limit alcohol daily (44% compared to 34% of men) and spend more time interacting with pets (39% compared to 28% of men)

By profession

• The science and pharmaceuticals sector is the most likely to get in 30 minutes of daily exercise (44%, compared to 8% of the hospitality sector)
• Hospitality and events management sectors are the least likely to drink coffee daily (20%)

By city

• Overall, Belfast tops the list for daily wellbeing habits. 46% of residents say they laugh daily and 27% get 7-8 hours of sleep
• Cardiff and Norwich are the cities most likely to avoid smoking (76%)
• Manchester residents are among the least likely to spend time with family and friends every day (9%). This could be linked to the fact that 80% of 20-year-olds in the city, according to ONS, are students and living away from home. Meanwhile, Leeds spends the least amount of time reflecting on their sense of purpose (8%)

Four ways to plan for the future

1.  Prioritise your long-term health
2. Review your life insurance cover
3. Keep your important documents organised
4. Plan for life’s unexpected events