In a world where reaching 100 years old once seemed the stuff of legend, a new survey is shining a light on what it really means to be a centenarian in 2025—and the answers are both heartening and, at times, unexpected. According to a recent UnitedHealthcare survey of 100 Americans who have reached the century mark, these individuals are not only surviving, but thriving, thanks to a blend of physical activity, social connection, and a surprising engagement with modern technology.
Nearly half of those surveyed say they do some form of strength training at least once a week to keep their muscles strong. It’s not just about lifting weights, either—many incorporate walking or hiking into their routines, with 42% reporting regular outings on foot. Gardening remains a favorite pastime for about 30% of respondents, proving that tending to plants is a lifelong joy for some. Meanwhile, 67% credit a healthy diet as a cornerstone of their longevity, showing that good nutrition never goes out of style.
But it’s not all about physical health. The survey, as reported by NPR, reveals that 36% of centenarians practice stress relief activities such as meditation. Dr. Rhonda Randall, a geriatrician and chief medical officer at UnitedHealthcare, emphasized the importance of this holistic approach. “It’s not just one thing,” she explained. “What we can learn from these folks is that it’s a holistic approach to aging.”
Perhaps most striking, however, is the attitude these centenarians bring to their lives. A whopping 85% say they find it easy to laugh and maintain a sense of humor. One participant summed it up neatly: “It’s being able to get out to my garden, sit and read a good book, or knit a new scarf for a grandchild. It’s about being able to do the things that make me happy without feeling worn out.”
Contrary to stereotypes of the elderly as technophobic, the survey found that 40% of centenarians play video games regularly. Even more surprising, 27% have asked ChatGPT or other AI platforms a question, and nearly half use social media to keep up with friends and family. This curiosity about new technology suggests that adaptability and a willingness to learn are traits that endure well into old age.
Social ties, it turns out, are a major ingredient in the recipe for longevity. Two-thirds of respondents say they stay close with family and friends and maintain a positive outlook despite the challenges of aging. Four in five report frequent visits or get-togethers with loved ones at least once a week, underscoring the importance of regular connection. Dr. Randall noted, “If you look at the communities that have the greatest levels of social connection, you’ll see lower rates of chronic conditions, and longer life expectancies.”
Ken Stern, founder of The Longevity Project and author of Healthy to 100: How Strong Social Ties Lead to Long Lives, has documented communities across America where social bonds are particularly strong—from Wayne County, Kentucky, to West Texas and the Bronx. He argues that institutions and practices fostering family, neighbor, and friend connections are common denominators in these areas. “Turns out that people acquire a great deal of useful knowledge about how to stay healthy over the course of a century,” Stern observed, reflecting on the survey’s alignment with a growing body of research on healthy aging.
Most centenarians describe a gradual realization of aging, rather than a sudden shift. They notice small changes—needing more rest, taking longer to recover from activity, or giving up driving. Predictable challenges like hearing loss, aches and pains, and a loss of independence are part of the landscape. Yet, a majority do not identify as “old,” often feeling decades younger than their actual age. As one participant put it, “When you’re young, every little problem feels like the end of the world. But when you’ve lived a long time, you realize that most worries pass. You learn to let go of the small stuff and appreciate the little moments of joy.”
With the U.S. centenarian population estimated at 100,000 in 2025 and projections of more than 400,000 by mid-century, the findings take on added significance. As thousands of baby boomers turn 65 each day, understanding the habits and attitudes of those who reach 100 is more relevant than ever.
Of course, longevity is influenced by a combination of factors—genes, access to health care, income, and, yes, a bit of luck. But Dr. Jonathan Rosand, co-founder of the McCance Center for Brain Health at Mass General Brigham in Boston, argues that daily habits can “stack the odds in favor of healthy aging.” He told NPR, “The core of successful aging is the lifestyle choices we make every day—everything from what you eat, how much you exercise, how you manage stress, and what you do to stay connected and find purpose.”
Rosand and his collaborators have published studies linking healthy lifestyle habits to significantly lower risks of developing dementia and other age-related diseases. A 2024 Lancet Commission report found that about 45% of dementia cases could be prevented or delayed by addressing 14 modifiable risk factors—including exercise, smoking, alcohol use, diet, body weight, and social isolation. To help people assess and improve their habits, Rosand’s team developed the Brain Care Score, a user-friendly tool that lets individuals calculate their own scores and identify areas for improvement.
Encouragingly, research suggests that it’s never too late to adopt healthy habits. While starting earlier in life yields the greatest benefits, making positive changes at any age can help fend off disease and promote thriving in later years. As Dr. Rosand put it, “They’re putting a lot of cognitive energy into taking care of themselves.”
Ultimately, the centenarians surveyed by UnitedHealthcare are living proof that a long life is about much more than just good genes. It’s a tapestry woven from physical activity, strong social bonds, a positive outlook, and a willingness to embrace new experiences—even if that means picking up a video game controller or asking an AI a question or two. Their collective wisdom offers a hopeful blueprint for generations to come.
