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- Five healthy habits → 12–14 years. Never smoking, healthy weight, 30+ min/day activity, moderate alcohol and a good diet added 14.0 years for women and 12.2 for men. Li et al., Circulation 2018.
- Quit smoking → up to ~9–10 years. Quitting at 35–44 restored ~9 years; at 45–54, ~6 years. Jha et al., NEJM 2013.
- Physical activity → up to 4.5 years. Even half the recommended amount added ~1.8 years. Moore et al., PLoS Medicine 2012.
- Sleep, social ties & stress. 7–8 h sleep, strong relationships and lower chronic stress are each independently linked to lower mortality.
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