Affinity Health, a leading provider of high-quality health cover, is reminding people that while genetics may influence how long we live, it’s the small everyday habits that truly determine longevity.

“Healthy ageing doesn’t come from one big change but rather from consistent, daily habits that support both body and mind,” says Murray Hewlett, CEO of Affinity Health.

“Science shows that people who eat well, stay active, manage stress, and keep up with regular health checks not only live longer but enjoy a much better quality of life.”

Eat for Longevity

Your diet plays a significant role in long-term health. Choosing more vegetables, fruit, legumes, and whole grains supports immunity and lowers the risk of chronic diseases. Cutting down on processed meats, sugary drinks, and refined carbohydrates helps prevent diabetes and obesity. Furthermore, consuming healthy fats such as nuts, olive oil, seeds, and avocados helps protect the heart.

Move Your Body

Adults should aim for 150 minutes of moderate activity each week, such as walking, cycling, or swimming, along with two sessions of strength training. This helps strengthen the heart, muscles, and bones. Simple changes—like taking the stairs, walking during calls, or stretching at your desk—all add up, because everyday movement counts.

Prioritise Sleep

Sleep is essential for the body to rest and recover. Adults need 7 to 9 hours each night, as poor sleep is linked to obesity, heart disease, and weakened immunity. Sticking to a routine, avoiding screens before bed, and reducing caffeine intake can all help improve sleep quality.

Manage Stress

Chronic stress increases the risk of illness and accelerates the ageing process. Relaxation techniques such as meditation, mindfulness, or deep breathing help calm the nervous system. Hobbies like gardening, reading, or creative activities are also excellent stress relievers.

Build Strong Connections

Loneliness is as harmful to health as smoking. Close relationships protect mental health, lower stress, and can even support physical recovery from illness. Making time for loved ones, volunteering, or joining community groups strengthens social bonds and overall well-being.

Avoid Harmful Habits

Some choices shorten life expectancy. Smoking remains one of the leading causes of preventable death, but quitting at any age dramatically improves health. Limiting alcohol, practising safe driving, and wearing protective gear also help reduce avoidable risks.

Keep Your Mind Active

Mental health is as important as physical health. Reading, puzzles, learning new skills, or even taking up a new language keep the brain sharp and reduce the risk of cognitive decline. Staying socially engaged also boosts emotional well-being.

Stay On Top of Health Screenings

Preventive care is essential for living a longer, healthier life. Routine checks—such as blood pressure, cholesterol, blood sugar, and cancer screenings—can catch problems early, when treatment works best. Eye and dental visits should also be part of the plan.

Final Thoughts

Longevity isn’t about quick fixes—it’s about the small, daily choices that add up over time. Eating well, staying active, managing stress, and keeping your mind and body engaged all play a role in helping you live not just longer, but better. With 24/7 telehealth GP consultations, unlimited Medical Society visits, and access to a trusted national network of healthcare professionals, Affinity Health is here to support you every step of the way on your healthy journey.

About Affinity Health

Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.