Dr Nye said those who consistently lead an active lifestyle are more likely to live longer
Longevity expert flags how to exercise to help you live to 100 – and it doesn’t involve the gym
Story by Zoe Hardy
Getting up from your desk and walking about the office, rather than intense stints at the gym, could be the key to living longer, a top longevity expert says.
Dr Gareth Nye, a biomedical expert at the University of Salford, said that living to 100 isn’t all down to luck and genetics.
‘People who live longer tend to have a higher activity level in their day-to-day lives rather than focus on structured exercise programmes,’ he told The Mirror.
‘The message here is that trying to incorporate more activity throughout the day is key and avoiding prolonged periods of sitting down.
‘Those in offices could switch to standing desks, for example, or look at their commute to make changes,’ he suggested.
The longevity expert shared this as one of four key tips to help increase your chances of living for a century.
According to Dr Nye, boosting longevity is less about strenuous workouts, and more about consistently being active throughout the day, which he called ‘whole activity levels’.
He said those who get up and move more tend to live longer than those who lead a more sedentary lifestyle.
Several studies support avoiding sedentary time to protect your health.
One recent piece of research suggests that sitting or lying down for long periods of time could increase your risk of Alzheimer’s, regardless of how much exercise you do.
Dr Nye added: ‘The issue with exercising at a high level is that consistency is often a problem…it is much better overall to work on whole activity levels’.
Another one of his tips was to watch what you’re putting in your body, including cutting back on alcohol, quitting smoking and avoiding foods that are high in saturated fats.
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‘The less processing, the better,’ the longevity expert explained.
‘Meat and vegetables, as free range or organic as possible, will have the least chance of impacting the body negatively. The more processing involved, the more detrimental it is to the body.’
Dr Nye highlighted processed meats—such as ham and bacon that have been altered to enhance flavour or extend shelf life—as one food that could limit life spans due to an increased risk of bowel cancer.
He also advised reducing the levels of sugar and salt from your diet, due to links to cardiovascular diseases.
For those struggling to get more healthy foods into their diet Dr Nye recommended opting for frozen options that can be easily added to a variety of meals.
‘Frozen fruit and vegetables can be just as beneficial and often easier to add to meals to get that content in’, he added.
Another tip for a longer life offered by Dr Nye was to ensure you get the recommended seven to eight hours of sleep per night.
‘Shorter than seven hours of sleep daily is linked to a 12 percent increased risk of death, with those who sleep over eight hours being linked to a 30 per cent increased chance,’ he said.
‘It seems that having regular sleep patterns may be the key to getting the most benefit and potentially living longer’, the expert added.
Studies show that prolonged sleep deficiency can put people at a higher risk for conditions like obesity, heart disease and Type 2 diabetes.
Dr Nye’s final tip, knowing your family history for any conditions you should keep track of as well as attending routine health checks.
According to the doctor, genetic factors, including disease risk, hormone balance and cell replacement rates, are believed to influence between 20 and 30 percent of your lifespan.
‘About 40 percent of life expectancy is inherited among generations, meaning you are more likely to live longer if your parents and grandparents did,’ he added.
Genetic testing, sometimes called genomic testing—which highlights changes in genes that can cause health problems—is mainly used to diagnose rare and inherited health conditions and some cancers. It can also help couples understand the risk of passing on a health condition to their children.
However, the NHS advice considering how the results could affect you and others in your family, as there is a chance that the test will provide information about your relatives that was not previously known.
Dr Nye’s advice comes as data suggests England’ bulging waistlines have caused a significant drop in average life expectancy.
After decades of progress, attempts to keep people living longer are beginning to fail, with people in England now living roughly nine months less than they did in 2011.
Separate data released by the Office for National Statistics (ONS) earlier this year suggested that a baby boy born in the UK in 2023 could expect to live on average to 86.7 years.
Girls still have a longer anticipated lifespan of 90 years, although the gap has been narrowing.
As of the latest ONS data, for 2023, there are just over 16,000 centenarians—people who have lived over 100 years—living in the UK
If you’re keen to live to 100, you may need to rethink your lifestyle(Image: undefined via Getty Images)
Biomedical scientist’s four essential tips if you’re ‘keen to live longer’
Dr Gareth Nye, lecturer in Biomedical Science at the University of Salford, has delved into some crucial longevity tips. Celebrating your 100th birthday might sound like a far-off dream. Yet, one medical expert claims it isn’t exactly impossible if you are prepared to adhere to four fundamental life principles.
Dr Gareth Nye, a lecturer in Biomedical Science at the University of Salford, emphasised that while there are no guarantees or foolproof methods, following this advice could steer you towards a longer life. “In essence, a long life is down to luck, but you can improve your luck,” he told the Mirror in an exclusive interview.
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“Genetics seems to play a role and influences between 20-30% of your total lifespan through a range of factors, like disease risk, hormone balance and cell replacement rates. But, it’s thought that about 40% of life expectancy is inherited among generations, meaning you are more likely to live longer if your parents and grandparents did.”
Here, we delve into Dr Nye’s four crucial rules that could potentially prolong your lifespan.
1. Be more active
Before you start envisioning punishing gym sessions and intense circuit training, don’t fret. Instead, Dr. Nye emphasised that we should shift our focus from ‘exercise’ to ‘activity’ when considering longevity.
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“People who live longer tend to have a higher activity level in their day-to-day lives rather than focus on structured exercise programmes,” Dr Nye claimed. “The message here is that trying to incorporate more activity throughout the day is key and avoiding prolonged periods of sitting down. Those in offices could switch to standing desks, for example, or look at their commute to make changes.”
Dr Nye’s perspective is echoed by research findings. In 2024, one study indicated that aiming for up to 10,500 steps daily could cut the risk of early death by 39% and the risk of heart attack or stroke by 21%.
Earlier this month, further research also determined that even short bursts of high-intensity activity or brisk walking may slash the threat of dementia by as much as 40%. Dr Nye continued: “The issue with exercising at a high level is that consistency is often a problem… it is much better overall to work on whole activity levels.”
2. Get some more sleep
The benefits of a good night’s sleep extend beyond simply feeling refreshed for the day ahead. Prior research has shown that seven to eight hours of sleep is associated with the lowest risk of premature death.
A 2021 study even found that individuals in their 50s and 60s who slept six hours or less each night were at a higher risk of developing dementia. These findings are particularly relevant given that over 944,000 people in the UK are currently living with dementia.
Dr Nye continued: “The recommendation is that seven to eight hours of interrupted sleep has the lowest risk of premature death. Shorter than seven hours of sleep daily is linked to a 12% increased [risk of] death, with those who sleep over eight hours being linked to a 30% increased chance of premature death.
“It seems that having regular sleep patterns may be the key to getting the most benefit and potentially living longer.”
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Seven to eight hours sleep is recommended for adults(Image: Getty Images)
3. Reassessing what you’re ingesting
Reflecting on our diet and everyday lifestyle choices is critical for long-term health. According to Dr Nye, consciously avoiding alcohol, tobacco, and foods laden with saturated fats is crucial, as these elements are linked to various health hazards.
“The less processing, the better,” Dr Nye said. “Meat and vegetables, as free range or organic as possible, will have the least chance of impacting the body negatively. The more processing involved, the more detrimental it is to the body, mainly due to preservative agents. [For instance], ham and bacon increase your risk of bowel cancer.
“Avoid added sugar or sugar that isn’t part of the required diet. Those from areas that live longer will consume similar amounts of sugar from their diet, but have drastically lower added sugar in foods and lower levels of sweet treats.
“Avoid the salt – the body needs 0.5g of sodium per day to function. Most people are consuming 8.5g of salt/sodium per day. Clearly, this excess salt is not good for the body and is linked to cardiovascular disease.”
These insights from Dr Nye come amid statistics revealing heart and circulatory diseases account for over a quarter of UK deaths, around more than 170,000 each year, which is one fatality every three minutes by figures from the British Heart Foundation.
Dr Nye further advised:
Up your daily fruit intake – a variety is preferable
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Eat more olive oil
Eat less animal-based protein
He added: “The idea is to try a variety of fruit and vegetables until you find ones that suit you and your preferences. It doesn’t always have to be fresh, either. Frozen fruit and vegetables can be just as beneficial and often easier to add to meals to get that content in.”
4. Get checked out and know your family’s history
Finally, Dr Nye emphasised the importance of being aware of your health risks and scheduling regular GP appointments. Genetic factors, including disease risk, account for about 20 to 30% of your total lifespan.
Current NHS advice regarding genetic testing states: “If the genetic test shows there are changes to your genes that cause a health condition, this may mean that other members of your family also have it. In this situation, your doctor may recommend that other members of your family also have a genetic test.
“There’s also a chance that the test gives you information about your relatives that you or they may not have known before. For example, it may show that you were adopted or that your biological father is not who you thought they were.” The truth about alcohol and your brain: Scientists put a number on the years heavy drinking takes off your life
Smoking significantly reduces life expectancy on average, smokers live about 10 years less than non-smokers due to increased risks of developing serious health conditions such as cancer, cardiovascular disease, heart attack, stroke, diabetes, and chronic obstructive pulmonary disease (COPD). The major causes of excess mortality among smokers are diseases directly related to smoking.
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