Wondering why some people live to 90+ while others don’t make it past 70? The answer might be geography.
Across certain countries, people routinely celebrate their 80th, 90th, or even 100th birthdays—not by accident, but through specific lifestyle choices.
Their secret? It’s not fancy supplements or expensive treatments. From Monaco’s coastal villages to Norway’s mountain communities, these 12 nations have cracked the longevity code through simple, daily habits anyone can adopt.
Want to add years to your life? Let’s explore what the world’s oldest populations do differently—and how you can follow their surprisingly straightforward blueprint for a longer, healthier life.
1. Monaco (Life Expectancy: 87 years)
This tiny principality on the French Riviera boasts the world’s highest life expectancy at 87 years.
Monaco residents benefit from an exceptional healthcare system that provides comprehensive care to all citizens from birth through old age.
The local diet follows Mediterranean patterns, rich with fresh seafood caught daily, olive oil, local vegetables, and moderate wine consumption.
Many locals maintain active social lives well into their 80s, often walking along the scenic coastline or gathering in community spaces.
Environmental factors play a significant role too. Clean air, low crime rates, and abundant sunshine create manageable stress levels.
Monaco’s wealth certainly helps—citizens rarely worry about basic needs, allowing them to focus on prevention rather than crisis management in health matters.
2. Hong Kong (Life Expectancy: 85 years)
Hong Kong residents enjoy an impressive 85-year life expectancy despite living in one of the world’s most densely populated urban centers.
Traditional Cantonese cooking habits contribute significantly to this longevity. Meals feature lightly steamed vegetables, fish, and minimally processed ingredients.
The city’s efficient public transportation system encourages daily walking—most residents log several thousand steps just during their commutes.
Hong Kong’s healthcare combines Eastern and Western practices effectively, offering residents options that address both prevention and treatment from multiple medical perspectives.
Family bonds remain strong in Hong Kong culture, with elders often living with or near their children and grandchildren. This multi-generational support system creates purpose for older adults while ensuring they receive care when needed.
Social groups centered around tai chi, mahjong, and morning exercise in parks keep seniors mentally and physically engaged throughout their later years.
3. San Marino (Life Expectancy: 84 years)
Nestled entirely within Italy, San Marino’s 34,000 residents enjoy extraordinary longevity with an average life expectancy of 84 years.
This microstate maintains one of Europe’s cleanest air quality records, with minimal industrial pollution affecting its mountainous terrain.
The local cuisine mirrors the heart-healthy Mediterranean approach found throughout the region. Residents consume abundant olive oil, beans, fresh vegetables, and moderate amounts of locally produced wine.
Meals happen at a leisurely pace, often including extended family and close friends, creating regular social connection opportunities.
San Marino’s small size fosters community cohesion—residents know their neighbors and maintain lifelong friendships that provide emotional support.
The country’s healthcare system offers universal coverage with exceptionally low patient-to-doctor ratios. This allows for personalized care and close monitoring of chronic conditions before they become life-threatening.
4. Japan (Life Expectancy: 84 years)
Japan consistently ranks among global longevity leaders with an 84-year life expectancy. Japanese food traditions emphasize variety, portion control, and minimally processed ingredients.
A typical day might include multiple small servings of vegetables, fermented foods like miso, omega-rich fish, seaweed, and minimal sugar consumption.
Older Japanese adults often continue working or volunteering well past the traditional retirement age. This practice supports the cultural concept of “ikigai”—finding purpose through meaningful contribution.
Regular movement integrates naturally into daily life through gardening, walking to local shops, and participating in community exercise programs in parks.
The country maintains an excellent preventative healthcare approach, with regular screenings catching issues early.
Japanese people typically visit doctors more frequently than those in Western nations, but for shorter, preventative appointments rather than crisis care.
Strong family structures and community respect for elders create social safety nets that reduce isolation among older citizens.
5. South Korea (Life Expectancy: 83 years)
South Koreans have seen dramatic longevity increases in recent decades, now enjoying an average 83-year lifespan.
The Korean diet features numerous fermented foods—most famously kimchi—which support gut health and provide probiotics. Meals typically contain numerous small side dishes, creating exceptional dietary variety at each sitting.
Technology integration with healthcare has revolutionized how South Koreans manage wellness. Smartphone apps track health metrics, connect patients with doctors, and provide preventative care reminders.
The country invests heavily in medical research, particularly in early disease detection and treatment innovations.
Korean culture emphasizes social relationships through community gatherings, often centered around food, hiking groups, or traditional activities.
Many older adults participate in regular group exercise in public parks, maintaining mobility and social connections simultaneously.
Family obligations remain strong, with children expected to support parents in their later years, reducing elder isolation.
6. Spain (Life Expectancy: 83 years)
Spanish people enjoy 83-year average lifespans through a combination of dietary wisdom and social practices that promote well-being.
Their famous Mediterranean eating pattern features abundant olive oil, fish, nuts, whole grains, and fresh produce consumed seasonally and locally.
Walking serves as the primary transportation mode in many Spanish cities and towns. This builds exercise naturally into daily routines without requiring dedicated gym time.
Spanish culture values mid-day breaks, with the traditional siesta allowing for stress reduction and a pause during the hottest hours—though this practice has diminished somewhat in larger cities.
Family connections span generations, with grandparents often involved in childcare and family gatherings happening weekly.
Family connections provide elderly individuals with meaningful roles in society and ensure they have support systems when facing health challenges.
Spanish healthcare provides universal coverage with excellent preventative services and primary care access, catching health issues before they become severe.
7. Switzerland (Life Expectancy: 83 years)
Amid the Alpine mountains, Swiss citizens enjoy remarkable longevity with an average life expectancy of 83 years.
Quality healthcare access stands as a cornerstone of Swiss life, with virtually all residents having comprehensive insurance and quick access to medical services when needed.
The typical Swiss diet includes substantial amounts of dairy from grass-fed cows, whole grains, and locally grown produce. Many families still prepare meals from scratch using traditional methods that preserve nutrient content.
Physical activity comes naturally in this mountainous country, where hiking, skiing, and outdoor pursuits remain popular across all age groups.
Work-life balance receives serious attention in Swiss culture. Most employees enjoy at least four weeks of vacation annually, reasonable working hours, and strong labor protections.
This balanced approach reduces chronic stress while providing economic security. Clean mountain air, stringent environmental regulations, and pristine water sources further contribute to overall health and well-being throughout the lifespan.
8. Australia (Life Expectancy: 83 years)
Australians maintain an impressive 83-year life expectancy while embracing their famous laid-back attitude toward life.
The sunny climate encourages year-round outdoor activities, from swimming at countless beaches to bushwalking through national parks.
Fresh food access remains excellent throughout the country, with abundant seafood, grass-fed beef, and locally grown fruits and vegetables available in most communities.
Many Australians grow some of their food, even in urban areas, connecting them to natural food sources. Community sports participation continues well into adulthood, with tennis clubs, golf courses, and swimming pools serving as social hubs.
The Australian healthcare system combines universal public coverage with private options, ensuring everyone receives necessary medical care regardless of economic status.
Mental health services have received increased attention and funding in recent years, acknowledging the connection between psychological and physical well-being.
Strong social welfare programs provide a safety net that reduces chronic stress about basic needs, allowing citizens to focus on maintaining healthy habits.
9. Italy (Life Expectancy: 83 years)
Italian culture promotes longevity through food traditions and social practices that support an average 83-year lifespan.
Meals feature fresh, seasonal ingredients prepared simply to highlight natural flavors rather than masking them with heavy sauces or excessive processing.
Family connections remain central to Italian life, with regular multi-generational gatherings providing both emotional support and practical assistance.
Older adults typically maintain active roles in family functions, from childcare to food preparation, giving them ongoing purpose and physical activity.
Walking serves as daily transportation in many historic towns and cities, building exercise into routine activities rather than treating it as a separate task.
Healthcare access comes through a national system that emphasizes prevention and primary care.
Regular check-ups with family doctors catch issues early, while neighborhood pharmacists often serve as first-line health advisors for minor concerns.
The concept of “la dolce vita” (the sweet life) encourages savoring experiences rather than rushing through them, reducing stress and promoting mental well-being that contributes to physical health.
10. Singapore (Life Expectancy: 83 years)
This small island nation achieves impressive health outcomes with citizens living 83 years on average.
Singapore’s healthcare system combines mandatory savings accounts, government subsidies, and strict regulation to deliver high-quality care at reasonable costs to all residents.
Food courts throughout Singapore offer diverse, affordable meals that balance traditional Asian cooking methods with modern nutritional knowledge.
Portion sizes typically remain modest compared to Western standards, and meals feature abundant vegetables, moderate protein, and minimally processed ingredients.
The government actively promotes health through public campaigns, mandatory school physical education, and subsidized screenings.
City planning prioritizes walkability and public transportation, making daily movement part of urban life.
Most neighborhoods include “void decks” (open spaces beneath apartment buildings) and nearby parks where residents gather for morning tai chi, evening walks, or social interaction.
A strong emphasis on education and lifelong learning keeps minds active throughout the aging process, contributing to both cognitive health and economic security.
11. Iceland (Life Expectancy: 83 years)
Icelanders enjoy remarkable health despite long, dark winters, with life expectancy reaching 83 years.
Their traditional diet centers around fresh fish rich in omega-3 fatty acids, grass-fed lamb, dairy products, and limited but nutrient-dense local produce.
Geothermal energy provides affordable heating for homes and powers numerous hot springs and public pools where citizens gather year-round.
These communal bathing traditions serve both physical and social purposes, reducing stress while maintaining community connections across generations.
Outdoor activities remain popular despite harsh weather, with hiking, fishing, and sea swimming practiced by many throughout their lives.
Healthcare access comes through a comprehensive public system that emphasizes preventative approaches and equal treatment regardless of income.
Mental health receives particular attention during dark winter months, with light therapy, community activities, and counseling readily available.
Strong social cohesion in this small population means elderly citizens rarely face isolation, with informal support networks complementing formal care services.
12. Norway (Life Expectancy: 83 years)
Norwegian citizens maintain robust health into their later years, achieving an average 83-year lifespan. Their diet traditionally features fatty fish, particularly salmon, and mackerel, along with berries, whole grains, and root vegetables that provide essential nutrients even during long winters.
The cultural concept of “friluftsliv” (open-air living) encourages outdoor activity regardless of weather conditions.
Cross-country skiing, hiking, and fishing remain popular across age groups, maintaining cardiovascular health and muscle strength throughout life.
Many Norwegians own or have access to mountain or seaside cabins where they spend weekends and holidays engaged in physical activities away from urban stresses.
Social welfare programs provide exceptional security, eliminating many common sources of chronic stress found in other developed nations.
Healthcare, education, family leave, and retirement benefits receive substantial public funding through the country’s oil wealth.
This comprehensive support system allows citizens to focus on maintaining healthy habits rather than worrying about basic survival needs, creating conditions where longevity can flourish naturally.
