Heart surgeon with 25 years of experience says these 7 ‘boring’ lifestyle habits are secret to a longer, healthier life

By Admin

07 Nov, 2025

In a world obsessed with quick fixes   superfoods that promise miracles, 10-minute workouts that claim instant results, and wellness hacks that go viral overnight   it’s easy to forget that the foundation of good health lies in consistency. According to Dr. Jeremy London, a renowned US-based cardiothoracic surgeon with over 25 years of clinical experience, it’s not the flashy trends but the small, steady habits that truly define long-term well-being.

In his recent Instagram post (November 6), Dr. London shared seven simple, even “boring,” daily habits that he swears by   habits that he believes can transform your health and extend your lifespan.

1. Wake Up Early

Dr. London admits this wasn’t always easy for him: “I have not been a morning person all of my life. In fact, for years, I hated to wake up early.” But he emphasizes that starting the day early sets the tone for a calmer, more productive routine. It allows time for reflection, exercise, or simply soaking in the morning sunlight   moments that shape mental clarity and emotional balance.

2. Move Every Day

“Movement is one of the single most important tools when it comes to our health span and our lifespan,” Dr. London states. Whether it’s a brisk walk, stretching, or dancing in your living room, regular physical activity keeps the body strong, enhances circulation, and supports a healthy heart.

3. Get Sunlight Every Day

“Get sunlight into your eyes and onto your body every day,” he advises. Early morning sunlight helps regulate circadian rhythms, improve mood, and boost vitamin D   all vital for heart and bone health. Even a few minutes outdoors can make a significant difference.

4. Do Resistance Training

“As we age, after the age of 30, we lose muscle mass, about 10% per decade,” Dr. London explains. Resistance training   such as weightlifting, resistance bands, or bodyweight exercises   helps maintain muscle strength and flexibility. It’s key to staying mobile, independent, and injury-free as we grow older.

5. Cook at Home

“You don’t have to cook 100% of the time,” he says, “but if you can cook at home 80% of the time, that’s a win.” Preparing meals at home gives you control over ingredients and portion sizes, reduces reliance on processed foods, and builds a deeper connection with what you eat.

6. Eliminate Alcohol

Perhaps the hardest habit for many, Dr. London admits that quitting alcohol was transformative. “I was spending all this time being mindful of what I ate, exercising, working on my sleep, and then I was actively poisoning my body,” he says. Eliminating alcohol improves energy levels, sleep quality, and long-term heart health.

7. Spend Time with Family and Friends

Dr. London calls this the most meaningful habit. He recalls his 89-year-old father’s advice: “As you get older, be sure that you keep that one or two close friends, someone who can maintain that interest in you, and then maintain that interest in them. Because that’s what makes life worth living.” Human connection, he reminds us, is as vital to health as nutrition or exercise.

The Power of Simplicity

Dr. London’s message is clear   longevity and vitality are built not on extremes but on balance. These habits may sound “boring,” but they are the foundation of a resilient body and a peaceful mind.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.