On a warm summer morning, dust rises with each strike of a horse’s hoof as José Fonseca gallops across Costa Rica’s Nicoya Peninsula to begin his day’s work. Looking at this vibrant man, you might assume he is in his seventies. In reality, José is 100 years old.
In Loma Linda, California, 94-year-old Marion Westermeter dives into a cool swimming pool as part of his daily routine. He swims every day, year-round. In Okinawa, Japan, Ushi Okusha became one of the region’s most celebrated centenarians, living to the remarkable age of 109 while enjoying a life surrounded by 13 grandchildren and 22 great-grandchildren. What do these extraordinary individuals have in common?
They all lived in places known as Blue Zones, or regions of the world where people consistently live longer, healthier lives. Author and explorer Dan Buettner partnered with National Geographic to identify these communities and later featured them in the Netflix series Live to 100: Secrets of the Blue Zones. His travels took him to five Blue Zones: Okinawa, Japan; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece and Loma Linda, California.
Despite their cultural differences, Buettner discovered nine common lifestyle habits shared by people in these longevity hotspots. Together, they became known as the Blue Zones Power 9.
Move Naturally
People in Blue Zones don’t rely on gyms or structured workouts. Instead, their environments naturally encourage movement through walking, gardening, household chores and daily physical activity.
Purpose
Having a sense of purpose can add years to life expectancy. José Fonseca’s daily horseback ride to work provided him with a meaningful reason to get up each morning.
Downshift
Chronic stress contributes to many diseases. Blue Zone residents regularly build time into their lives to slow down through prayer, naps, reflection or social connection.
The 80 Percent Rule
Rather than eating until they are full, many people in Blue Zones stop when they feel about 80% satisfied. This simple habit helps prevent overeating and supports healthy weight management.
Plant Slant
Their diets are centered on fruits, vegetables, legumes and whole grains. Meat, eggs and fish are consumed sparingly. Meals are made from whole, minimally processed ingredients rather than packaged foods with lengthy ingredient lists.
Wine at Five
In most Blue Zones, people enjoy a glass or two of wine with friends or family, often as part of a social meal. The exception is Loma Linda’s Seventh-day Adventists, who typically abstain from alcohol.
Belong
Research suggests that participating in a faith-based community can significantly contribute to longevity. Of the 263 centenarians interviewed during Buettner’s research, all but five belonged to a faith community.
Loved Ones First
Strong family connections are a hallmark of Blue Zone cultures. Families prioritize spending time together, caring for older relatives and maintaining close intergenerational relationships.
Right Tribe
The people around us influence our habits. Blue Zone residents intentionally cultivate social circles that encourage healthy behaviors and positive lifestyles.
One could argue that these communities are set up for success because of their environments. Blue Zone communities create environments where healthy choices are often the easiest choices. Daily movement, strong social connections, and wholesome foods are woven into everyday life. In contrast, many aspects of modern American life can work against these habits. Convenience foods, oversized portions, busy schedules, and endless digital distractions can make it more challenging to prioritize our health and well-being.
The good news is that we can shape our own environments in ways that support healthier living. By making nutritious foods, daily movement, meaningful connections, and moments of rest easier to access, we can create our own version of a “Blue Zone” wherever we live.
Take time to reflect on the Power 9 and consider which habits you can begin weaving into your daily life. Even small, intentional changes can have a lasting impact. In doing so, you may find that these principles help you not only add years to your life, but also more purpose, connection, and joy to the years you have.
For more inspiration and practical ideas, explore Dan Buettner’s book The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life.
