Ageing is inevitable — but how we age is something we have more control over than we might think. Around the world, there are remarkable communities where people routinely live well into their 90s and even past 100 — not just surviving, but thriving. These people are known as the wellderly — a growing group of older adults who enjoy good physical and mental health, purpose, and connection in later life.

So, what’s their secret?

Much of what we know about living well into old age comes from the Blue Zones — five regions across the globe where people live longer and healthier than average. These zones include:

• Okinawa, Japan
• Sardinia, Italy
• Nicoya Peninsula, Costa Rica
• Ikaria, Greece
• Loma Linda, California (Seventh-day Adventist community)

Researchers have studied the habits of these communities for decades, and the findings are clear: longevity isn’t just about genetics — it’s largely shaped by lifestyle. Below are key tips inspired by the Blue Zones and the principles of the wellderly, to help you live not just a longer life, but a fuller one.

1. Move Naturally

You don’t need to run marathons to stay healthy — in fact, most centenarians don’t. Instead, they build movement into their daily lives: gardening, walking, tending animals, or using manual tools.

Tip: Find ways to move that feel enjoyable and sustainable — a daily walk, dancing, stretching, or digging in the garden. Consistency matters more than intensity.

2. Eat Less, Mostly Plants

Blue Zone diets are largely plant-based, rich in beans, grains, fruit, veg, nuts, and seeds, with minimal meat, sugar, or processed foods. In Okinawa, they follow Hara Hachi Bu — the practice of eating until 80% full.

Tip: Focus on whole foods, eat mindfully, and consider making legumes (like lentils or chickpeas) a daily staple. Try finishing meals before you feel completely full.

3. Have a Sense of Purpose

In Nicoya, they call it “plan de vida” — a reason to get up in the morning. Purpose is strongly linked to longevity and mental wellbeing. Whether it’s volunteering, creating, mentoring, or caring for others, a meaningful life keeps us going.

Tip: Reflect on what gives your life meaning. It might change over time — that’s okay. Stay open to new passions and projects, no matter your age.

4. Manage Stress

Even the healthiest communities experience stress — but they’ve learned to manage it. In Ikaria, it’s afternoon naps. In Okinawa, it’s ancestor worship and meditation. In Sardinia, it’s laughter and daily wine with friends.

Tip: Build in daily rituals that calm your nervous system — like breathwork, journaling, prayer, walking in nature, or a regular cuppa with a friend.

5. Stay Socially Connected

Loneliness is as damaging to health as smoking or obesity. In Blue Zones, people maintain strong family ties, participate in community life, and prioritise social connection.

Tip: Nurture your relationships. Join a club, volunteer, call old friends, or make time for regular family meals. Social fitness is just as important as physical fitness.

6. Belong to Something Bigger

Most Blue Zone centenarians belong to a faith or spiritual community. A sense of belonging, belief, and weekly gathering contributes to emotional wellbeing and resilience.

Tip: Whether it’s through religion, spirituality, or secular community groups, finding your tribe can be a source of strength and joy.

7. Sleep Well and Often

Wellderly adults tend to have good sleep habits. They get to bed early, wake naturally, and may nap during the day. Quality rest supports everything from memory to immune function.

Tip: Keep a regular sleep schedule, limit screens in the evening, and consider winding down with a book, herbal tea, or gentle stretching.

8. Keep Your Mind Active

Cognitive decline isn’t a given. Many wellderly adults remain mentally sharp, curious, and engaged. Lifelong learning, reading, playing games, and trying new skills can keep your brain firing.

Tip: Learn something new — a language, a recipe, an instrument. Stay curious, and challenge your brain regularly.

9. Look After Your Gut

Emerging research links gut health to longevity, brain function, and mood. The Blue Zone diets are naturally high in fibre and fermented foods, which feed a diverse gut microbiome.

Tip: Eat a variety of colourful plants, include fermented foods like yoghurt or kimchi, and reduce sugar and ultra-processed foods.

10. Age Positively

The wellderly don’t view age as decline, but as opportunity. In Okinawa, elders are revered. In Sardinia, they remain central to family life. Attitude matters.

Tip: Shift your perspective on ageing. Embrace wisdom, stay engaged, and reject stereotypes. Your later years can be some of your best.

Final Thoughts

Living well into old age isn’t about chasing youth — it’s about living in alignment with what truly matters: connection, purpose, nourishment, and movement. The Blue Zones show us that long life and good health aren’t down to luck — they’re shaped by the everyday choices we make.

So whether you’re 40 or 80, it’s never too late to start ageing well — and maybe even become part of the growing tribe of the wellderly.