7 surprising lessons from people over 100

What’s the secret to living to 100? For ten years, UnitedHealthcare 100@100 Research Study offered annual insights into longevity and well-being. Now, we’re bringing a renewed perspective to a legacy study. This year’s release brings fresh findings and a bold new look at what it means to live to 100.

And we didn’t stop there. We spent time with some of our own UHC members who’ve reached this incredible milestone. We shared laughs, listened deeply and gleaned wisdom from Florentine, Charlotte, Emil, Kate and Alma — all between the ages of 100 and 105. Their portraits capture the grace, strength and spirit of a century well lived.

Here are seven lessons from those who have reached the century mark.

On average, centenarians say they feel 68 years old, which is 11 years younger than those surveyed a decade ago. Few could pinpoint the exact moment they “felt old.” Instead, life events like giving up driving or recovering from illness shaped their sense of aging.

“I started to feel ‘older’ at age 99 when I had an unfortunate accident that had me in the hospital, rehab and bed for over four months…and had to move from my upstairs apartment because I could no longer manage the many steps to one on a lower level which I'm still getting used to,” said one participant.

For this group, health goes beyond avoiding illness. It means caring for the whole self — body, mind, emotions and spirit.

“Being healthy means having a good balance of physical fitness, mental clarity and a sustainable lifestyle,” said one participant.

Nearly 70% of the centenarians we talked to walk or hike weekly, 46% do strength training and 42% practice meditation or stress-relieving activities. Compared to a decade ago, more centenarians now embrace structured exercise alongside everyday movement.

“Staying active keeps my heart strong, mind sharp, body moving, spirit high and health steady every day,” one participant shared.

Relationships are consistently described as the most important part of life. Nearly 4 in 5 centenarians spend time with family or friends weekly. Many credit their loved ones with providing both joy and purpose.

“[My family is] everything to me. I try to spend as much time with them as I can. Life is short; you never know when it’ll be the last day," said one participant.

After a century of life, these individuals have endured wars, recessions and a global pandemic. With that comes perspective.

“When you’re young, every little problem feels like the end of the world. But when you’ve lived a long time, you realize most worries pass,” explained one centenarian.

Centenarians have adapted to remarkable technological change. Many use smartphones to text family, video call or even play games. Nearly 1 in 4 has even asked ChatGPT or another AI platform a question.

“It’s easier to text or email than be on the phone for hours,” said one.

Asked what matters most, centenarians consistently point to health, family and being true to yourself. Their advice for younger generations is simple: eat well, move your body, keep loved ones close and don’t be afraid to ask for what you want.

“Embrace life’s messiness. It all works out in the end,” said one participant.

The wisdom of centenarians isn’t just for those approaching 100. Their lessons highlight the value of purpose, connection and adaptability. Whether you are 30, 60 or 90, these insights can help guide a healthier, more fulfilling journey through life.

Explore the full findings from UnitedHealthcare 100@100 Research Study and discover even more stories, data and inspiration from those who’ve lived a century and beyond.