Research published this week in the journal Circulation, reported findings of a 34 year study on over 100,000 people found five modifiable lifestyle     
 behaviors associated with a 14 year longer life expectancy in women and a 12 year long life expectancy in men at age 50. The health behaviors related to longer life included never smoking, eating a healthy diet, maintaining a normal weight, drinking alcohol in moderation or not at all, and getting more than 3.5 hours a week of moderate to vigorous activity.

The journal article is at:

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From the findings of this study, living longer is in your control and the sooner you take control and adopt a healthier lifestyle the better.

Below are some tools to help you assess what you can focus on to start living healthier so you can live longer.

  1. Weight – the study used the standard BMI (body mass index ) Chart. This assessment uses your height and weight to calculate your BMI. While not a perfect tool, it is the standard.
    You can calculate your BMI at


  1. Diet -  A healthy diet meets the requirements established in My Plate. To get a sense of the changes you can make, the information at  and the Dietary Guideline for Americans 2015-2020 at


  1. Moderate Alcohol – Moderate alcohol intake is one drink (5 oz wine, 12 oz, beer or 1.5 ounces of hard liquid) per day for women, and 2 for men.  

More information is at


  1. Activity – The recommendation for physical activity is at least 30 minutes a day 5 days a week.  Tips to help you increase your activity are at:


  1. Tobacco – While the study results were based on never  having smoked, if you do smoke, quitting is essential. For some tips on how to quit see:

Associates for Health Education and Behavior, LLCspecializes in helping people take control and live healthier lifestyles guided by plans developed andtailored to meet their individual needs, one-on-one in person support, and education.