From daily walks to finding purpose, these expert-backed habits support a longer, healthier, more joyful life.

you’re going to get older. After all, aging is inevitable—and by practicing certain habits, you can make the experience a long and joyous one, possibly living to 100. But how do you do this, exactly? Read on to learn how to extend your overall lifespan and longevity, according to top experts in the field.

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They Take Daily Walks

If walking is part of your daily routine, you’ll be glad to know those steps can increase your lifespan. “Daily walks can significantly boost longevity by benefiting the body and brain,” explains Sajad Zalzala, MD, longevity expert and medical director at AgelessRx. For starters, walking improves insulin resistance, blood pressure, and blood cholesterol—this is key because such factors are linked to chronic conditions that shorten lifespan, including type 2 diabetes, cancer, and heart disease. Additionally, regular walking promotes neurogenesis, or the growth of new nerve cells. This “is essential for memory and cognitive function, [which lowers] the risk of neurodegenerative diseases like Alzheimer’s or dementia,” Dr. Zalzala says.

What’s more, physical movement in general protects telomeres (i.e., the protective caps at the end of our DNA strands) that are linked to aging and cell health. Over time, telomeres shorten with age and become inactive, a process that results in death. Regular exercise, like walking, can slow the shortening of these telomeres, ultimately slowing cellular aging and improving lifespan, Dr. Zalzala says.

Related video: Research reveals the habits scientifically proven to add a decade to your lifespan (Talking With Docs)