Depending on your health and lifestyle habits, you could live to be 100. Here’s how to plan now for optimum health and longevity.

A memorable cartoon shows an elderly man looking at his reflection in a mirror, saying: “If I knew I was going to live this long, I would’ve taken better care of myself!”

The message? Old age catches too many of us unaware. While we’re still relatively hale and hearty, is when we have a precious opportunity to lay a foundation for a happy, healthy, productive future.

“Today, 100-year-old people are one of the world’s fastest-growing segments of the population. Very few of them planned to live to 100 or even dreamed of doing so,” says Eric Plasker, D.C., author of The 100 Year Lifestyle: Dr. Eric Plasker’s Breakthrough Solution for Living Your Best Life—Every Day of Your Life! “Many of us have the potential to live that long with quality years.”

Attaining a ripe old age doesn’t necessarily entail long years of heart problems, breathing difficulties, or other disabilities. Visit any retirement community today and you’re likely to see exemplars of the “new 90”—older adults who are vital, independent, and passionate about their lives.

The secret to leading not only a long life but also a good life, Plasker suggests, is to plan ahead for the long term. He offers these suggestions to keep the mind sharp, the body fit, and life enjoyable for many years to come.

• Don’t blame your genes. Did your father die early? Did your mother suffer from dementia? That’s no reason to expect you’ll have a similar fate. Only about 30 percent of physical aging and half of age-related changes in mental functioning can be blamed on genes, according to studies of twins who were raised apart.
• Stop killing yourself.

  “When you look at the top 10 causes of death in this country, all of them for men and women except unintentional injuries are preventable through lifestyle,” says Plasker. “There are destructive lifestyle habits—smoking, drinking, overeating, being sedentary, being in a toxic environment, being overstressed—all of which can contribute to chronic diseases and can affect both the quality and quantity of your years.”

• Develop a long-term vision for your life. Plasker suggests you create a to-do list: What are 100 things you want to do before you turn 100? Who are 100 people you want to meet? 100 places you want to see?

  “Is there anything you always dreamed of becoming an expert at?” Plasker asks. “Even if you’re 75 years old now, you may have 25 more years to enjoy it.”

• Invest in physical fitness. This is a big part of being all you can be—being physically fit so you can enjoy the quality of your life to 100 and beyond.

  Plasker recommends you get your “ESS” in shape: E for endurance, which you develop through regular cardiovascular exercise; S for strength, which you can cultivate through anything from yoga or Pilates to weight training, and another S for structure.

  “If you want to live an active life for 100 years and beyond, you have to have a healthy spine,” Plasker explains. “To keep your spine healthy and well aligned, pay attention to good posture while sitting, standing, and lifting. Take regular breaks when working at a desk or computer terminal.”

• Eat healthy foods. “Food is fuel,” says Plasker. “The better the quality of your fuel, the better your energy, the better your focus, and the younger you feel.”
• Build a health care team. Look for health care providers who do more than treat patients who are sick or in pain. They also should be focusing on getting people as healthy as possible, and thus should include in their practices fitness, weight control, or other wellness programs.
• Emphasize prevention and early treatment. Have your regular, recommended health screenings, and follow your doctor’s advice. When you can catch any chronic illness in its early stages and keep it under control, you greatly increase your chance for a longer, healthier life.

  “Maximizing your potential is different than just treatment and prevention,” Plasker stresses. “It’s about being at your best for an entire lifetime. It’s about making the changes in your life and living a lifestyle that keeps you off the roller coaster and on top of your game. If you do that, you’ll truly enjoy a sensational century.”

Polly Turner spoke with Eric Plasker, D.C., author of The 100 Year Lifestyle: Dr. Eric Plasker’s Breakthrough Solution for Living Your Best Life—Every Day of Your Life! Adams Media, 2007, $19.95.

What the Research Says
Want to live out your century in top form? Consider these characteristics that research suggests are common to people who reach age 100 or beyond.

• They don’t smoke. Those who used to smoke didn’t do so for long.
• They aren’t heavy alcohol drinkers.
• They engage in regular physical activity, as long as they’re able. Muscle-strengthening activities have particular benefit in staving off many physical impairments that once were considered a normal part of aging.
• They consume plenty of fruits and vegetables.
• They avoid overeating. One study of people in Okinawa, Japan, found that centenarians took in 10 to 20 percent fewer calories per day than the typical American diet, while consuming less fat. Studies in animals have consistently shown a link between calorie restriction and increased life span.
• They maintain a healthy weight. People who are overweight or obese run an increased risk for life-threatening illnesses, such as diabetes, cardiovascular disease, and cancer.
• They participate in activities that stimulate and challenge their minds. Such activities may enhance communication between brain cells, thus helping to reduce problems with memory and thinking.
• They maintain a positive perspective and close connections with friends and family members.

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