Daily Habits of an Aging Expert for a Longer, Healthier Life

When it comes to aging well, Richard W. Besdine, MD, a geriatrician with nearly 50 years of experience, believes in one key principle: Do what brings you joy.

At almost 81, Dr. Besdine remains professionally sharp and physically active not by following strict longevity "rules" but by embracing habits that make him happy while also supporting his health.

Rather than prescribing a one-size-fits-all approach, he encourages people to find their own path to a longer, more fulfilling life. Still, his daily habits offer valuable insight into how lifestyle choices can promote healthy aging.

1. He Stays Active With Exercise He Loves

Many people exercise because they feel they should but Dr. Besdine believes the key to consistency is enjoying movement.

"I have a squash addiction," he says. "I would play squash even if it were as bad for me as cigarette smoking but thank goodness it isn’t."

He plays whenever he can find a partner and supplements his routine with personal training sessions twice a week. When he's not on the court, he prioritizes walking, as it's one of the most accessible and effective ways to stay active.

"If you can integrate 30 minutes of walking into your daily life, you will live longer and be less likely to develop diseases, including Alzheimer's," he says. A 2019 study in JAMA Neurology supports this, showing that increasing daily step count helps protect brain health.

Takeaway: Find an activity you truly enjoy whether it's dancing, hiking, or yoga and stick with it. If exercise isn't your thing, walking is an easy way to add movement to your day.

2. He Eats Nutritious Foods That Taste Good

Dr. Besdine follows a Mediterranean-style diet, rich in:

• Fruits and vegetables (because they're "delicious")

• Olive oil (which he "drenches" on bread)

• Whole grains

• Limited red meat (a rack of lamb every six weeks and the occasional dry-aged steak)

Instead of focusing on restriction, he prioritizes foods he enjoys while naturally avoiding those that make him feel sluggish, such as fried and fast foods.

Olive oil, in particular, plays a big role in his diet. Research in the journal Foods (2019) found that older adults who primarily used olive oil for cooking scored higher on a "successful aging index," likely due to its antioxidant and anti-inflammatory properties.

Takeaway: Healthy eating doesn’t have to feel like a chore. Choose nutritious foods you genuinely enjoy and make them a regular part of your diet.

3. He Values Strong Relationships

Dr. Besdine attributes much of his well-being to his happy marriage but he emphasizes that any meaningful relationship can improve health.

"Having multiple friendships has been proven in randomized trials to be good for you," he says.

A 2010 review in PLOS Medicine analyzed nearly 150 studies and found that people with strong social ties had a 50% higher survival rate compared to those with weaker connections. The impact of social support was on par with quitting smoking and greater than risk factors like physical inactivity.

Takeaway: Stay connected whether it’s through family, friends, or a community group. Quality relationships can enhance both mental and physical health.

4. He Manages Stress Before Bed

Stress is unavoidable, but how you handle it matters.

"There's no doubt that stress can kill you," Dr. Besdine says. "I'm respectful of stress."

Rather than letting stress linger, he takes action by addressing the source, focusing on what he can control, and making changes when possible.

"There's a little evidence that stress is only bad for you if you're unable to do anything about it," he explains.

Takeaway: Don't ignore stress find ways to manage it. Whether it’s problem-solving, practicing mindfulness, or talking to a friend, addressing stress before bed can improve overall well-being.

The Bottom Line

Dr. Besdine’s longevity habits aren’t about strict rules they’re about balance, joy, and evidence-backed choices. Staying active, eating well, nurturing relationships, and managing stress are powerful yet simple ways to support healthy aging.

By adopting habits that truly bring you happiness, you can build a lifestyle that enhances both longevity and quality of life.

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