What an Octogenarian Aging Expert Does Daily to Stay Healthy

At nearly 81 years old, Dr. Richard W. Besdine is living proof that a joyful approach to healthy living can lead to a long, vibrant life. A renowned geriatrician and professor of medicine at Brown University, Dr. Besdine has spent nearly five decades helping others navigate the aging process. But when it comes to his personal habits, his focus is simple: Do what feels good mentally and physically.

“I don’t follow rules that don’t bring me joy,” says Dr. Besdine. And this mindset underpins everything from the way he moves to the way he eats and manages stress. His philosophy blends research-backed principles with personal preference, and while his specific habits might not fit everyone, they offer a refreshing lens through which to view longevity.

Here are four core habits this healthy octogenarian swears by and how you can adapt them to your own life.

1. He Moves for Joy, Not Obligation

For Dr. Besdine, movement is less about strict routines and more about passion. His favorite? Squash. “I would play squash if it were as bad for me as cigarette smoking,” he laughs. Fortunately, it’s not.

When he’s not on the court, Dr. Besdine trains twice a week with a personal trainer and stays active through everyday walking. He notes that while not everyone will fall in love with a sport, walking is one of the most accessible and effective ways to support long-term health. Just 30 minutes a day can lower your risk of chronic illness, improve mental clarity, and even reduce the likelihood of cognitive decline, according to research in JAMA Neurology.

2. He Eats What He Loves And It Just Happens to Be Healthy

Forget strict diets or cutting out entire food groups. Dr. Besdine and his wife who happens to be a fabulous cook prioritize flavorful, whole foods they actually enjoy. Their menu includes plenty of fresh produce, hearty pastas, olive oil (always served with crusty bread), and the occasional indulgence in red meat.

“I cook rack of lamb once every six weeks,” he says, noting that moderation is key. The couple’s approach mirrors the Mediterranean diet, which is linked to longevity, better heart health, and improved brain function. A 2019 study published in Foods even found that older adults who used olive oil exclusively scored higher on a "successful aging" index than those who didn’t.

3. He Nurtures Relationships That Bring Happiness

“Having multiple friendships has been proven in randomized trials to be good for you,” says Dr. Besdine, who credits his strong marriage and social connections as critical components of his well-being.

Research backs him up. A landmark 2010 study in PLOS Medicine found that people with strong social ties have a 50% higher chance of survival compared to those with weaker connections. Social bonds aren’t just emotionally fulfilling they’re biologically protective, boosting immunity and reducing inflammation.

4. He Addresses Stress Before It Builds

Like most people, Dr. Besdine experiences stress. But he doesn’t let it simmer beneath the surface.

“There's no doubt that stress can kill you,” he says. The key difference? He’s proactive. Whether that means identifying what’s within his control, taking steps to resolve it, or simply giving himself space to think, Dr. Besdine makes it a point to avoid “sleeping on stress.”

Emerging research shows that it’s not just stress itself, but how you respond to it, that impacts health outcomes. Techniques like mindfulness, journaling, therapy, or gentle movement can all help reduce cortisol levels and protect long-term health.

Final Thoughts: Live the Life That Feels Good

Dr. Besdine is clear: his path isn’t a prescription. “We are all special,” he says. What works for one person might not work for another and that’s perfectly OK. The big takeaway? Longevity isn’t about checking every box. It’s about living in a way that brings vitality, joy, and meaning.

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