How to add three years to your life with 20-minute daily habit anyone can do

A leading longevity researcher has revealed that the secret to living well into your 80s, 90s, or even past 100 has nothing to do with expensive supplements, trendy diets or gruelling gym sessions.

Instead, he says, the biggest boost to your lifespan comes from something free, simple and available to almost everyone – and it takes just 20 minutes a day.

Dan Buettner, a National Geographic fellow who has spent decades studying the habits and diets of the world’s longest-living people, says walking is the most powerful tool we have for adding years to our lives.

‘There’s no pill, there’s no supplement, no longevity hack that’s been shown to add years to your life expectancy,’ Buettner revealed on Instagram.

‘But there’s one simple thing that most people can do to get three more years.

‘If you’re sedentary, if you move from getting zero physical activity to just 20 minutes of walking a day, it adds three years to your life expectancy.

‘Very simple hack, costs you nothing, and we’ll see you when you’re 100.’

Walking is not just low-impact and accessible – it also works the cardiovascular system, improves circulation, boosts mood, and can even reduce the risk of chronic diseases like heart disease and diabetes.

Dan Buettner is a National Geographic fellow who has spent decades studying the habits and diets of the world’s longest-living people

Research links daily movement to improved quality of life, particularly in older adults

Research consistently links daily movement to improved quality of life, particularly in older adults.

Studies show that regular walking can also help maintain mobility, balance, and independence well into old age.

The ‘Blue Zones’ connection

Buettner is best known for identifying the so-called Blue Zones – regions around the world where people routinely live past 100, including parts of Japan, Italy, Costa Rica, and Greece.

One thing these long-living communities share is they walk – a lot.

Not necessarily in the form of intense workouts, but also through built-in, everyday movement like walking to the market, tending gardens, or visiting friends.

Experts have previously said that you don’t need to run marathons to be healthy, but you do need to walk – and you need to do it every day.

Buettner also previously highlighted the unexpected snack food that Dan says you can enjoy guilt-free to have a long life: popcorn.

Longevity specialist Dan Buettner championed air-popped popcorn as ‘the best longevity snack [that] might already be in your pantry’

‘The best longevity snack might already be in your pantry,’ teased a caption accompanying the video.

The food in question? Air-popped popcorn.

‘Let me tell you about the best snack that you can eat to live to 100 – but you can also afford,’ Dan said.

‘Popcorn. Air-popped popcorn.’

The American researcher said there are some little-known health benefits to the humble snack.

‘It’s very high in fibre. It’s very high in complex carbohydrates,’ Dan said in the video.

‘It even has more polyphenols than a lot of vegetables – people don’t realize that.’

The author of The Blue Zones Solution: Eating and Living like the World’s Healthiest People added in his latest video that the beauty of popcorn is that it’s also budget-friendly.

‘Everybody can afford it,’ he said.

Dan Buettner has spent decades analyzing the world’s longest-lived people for their diet secrets and written numerous books based on his findings

Popping Corn Kernels 400g packs are currently sold at both Coles and Woolworths for $1.75.

Dan concluded in the 28-second video that popcorn was an ‘easy’ and accessible snack.

‘It is easy to make. It’s easy to store. And most importantly, it’s delicious,’ Dan said.

Homemade air-popped popcorn is distinct from store-bought packets, microwave popcorn or movie popcorn, in that it’s made using no added ingredients beyond being cooked in a small amount of hot oil.

Although Dan didn’t make specific mention of it in his video, it is fair to presume that he recommends enjoying air-popped popcorn without the addition of any other added ingredients like salt or butter.

The latest video has notched up over 726,000 views on TikTok, with many commenters excited by the findings.

‘My favourite snack! Pop mine in avocado oil!’ one popcorn lover replied on Instagram.

‘Glad I’m already doing that as my weekly habit using olive oil!’ added another.

‘The best! I spray mine with pickle juice and season with garlic powder, salt, and cayenne pepper. Skip the butter & oil,’ one more suggested.

However, a few commenters cautioned that popcorn – specifically un-popped kernels – are often highlighted by dentists as a food to avoid on account of its potential to chip or break teeth.