While many factors are beyond our control, there are still many things we can do to improve our chances of living a long and healthy life.

In fact, research has shown that by making certain lifestyle choices, we can reduce our risk of premature death by up to 24%. Below are 30 actions you can take to improve your odds of living a long and healthy life.

1. Quit smoking

Smoking is the leading cause of preventable deaths worldwide. If you smoke, quitting is the single most important step you can take to improve your health and extend your life.

Within hours of quitting, your body starts to recover from the damage caused by smoking.

2. Reduce alcohol consumption

Drinking regularly and excessively can have negative effects on your health, including liver damage, high blood pressure, and an increased risk of certain cancers. If you drink, try to limit your consumption to no more than one or two drinks per day.

3. Stay active

Regular physical activity has been linked to a lower risk of heart disease, stroke, and certain cancers. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, or cycling.

4. Maintain a healthy weight

Being overweight or obese is associated with an increased risk of a range of health problems, including heart disease, stroke, and type 2 diabetes. Aim for a healthy BMI (body mass index) between 18.5 and 24.9.

5. Get enough sleep

Insufficient sleep can lead to a range of health problems, including obesity and an increased risk of heart disease and diabetes. Aim for 7-8 hours of sleep per night.

6. Eat a healthy diet

A healthy diet that is low in processed foods and rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce the risk of chronic diseases.

7. Stay hydrated

Drinking enough water helps to keep your body functioning properly and can reduce the risk of a range of health problems, including kidney stones and urinary tract infections. Aim for at least 8 glasses of water per day.

8. Reduce stress

Chronic stress can have negative effects on your health, including high blood pressure, a weakened immune system, and an increased risk of depression and anxiety. Try to find healthy ways to manage stress, such as meditation or yoga.

9. Get regular check-ups

Regular check-ups with your healthcare provider can help detect health problems early, when they are most treatable. Follow recommended screenings for conditions such as cancer, high blood pressure, and diabetes.

10. Wear sunscreen

Exposure to the sun’s harmful UV rays can increase your risk of skin cancer. Wear sunscreen with at least SPF 30 every day, even on cloudy days.

11. Wear seat belts

Buckling up can reduce the risk of serious injury or death in the event of a car accident.

12. Practice safe sex

Sexually transmitted infections (STIs) can have serious consequences for your health, including an increased risk of certain cancers. Practice safe sex by using condoms and getting tested regularly.

13. Don’t drink and drive

Drinking and driving is dangerous and can result in serious injury or death. Avoid getting behind the wheel after drinking.

14. Manage chronic conditions

If you have a chronic condition, such as diabetes or high blood pressure, work with your healthcare provider to manage it properly and reduce the risk of complications.

15. Take medication as prescribed

If you take medication for a health condition, follow your healthcare provider’s instructions carefully and take your medication as prescribed.

16. Practice good hygiene

Wash your hands regularly to help prevent the spread of germs and illness.

17. Avoid exposure to toxins

Avoid exposure to toxins such as pesticides and chemicals, which can increase your risk of cancer and other health problems.

18. Wear protective gear

If you work in a hazardous environment, wear protective gear such as goggles, gloves, and respirators to reduce the risk of injury or illness.

19. Stay up-to-date on vaccinations

Vaccinations can help protect you from a range of serious illnesses, including influenza, hepatitis, and HPV.

20. Avoid risky behaviors

Avoid risky behaviors such as using drugs or engaging in dangerous activities that can result in injury or death.

21. Practice mindfulness

Practicing mindfulness can help you reduce stress, improve your mood, and enhance your overall well-being. Try mindfulness exercises such as deep breathing or visualization.

22. Volunteer

Volunteering can benefit your mental health and provide a sense of purpose. Consider volunteering for a cause that you care about.

23. Stay connected

Maintaining social connections can improve your mood and reduce the risk of depression and anxiety. Stay connected with friends and family.

24. Challenge your brain

Keeping your brain active can help reduce the risk of cognitive decline. Challenge your brain with activities such as crossword puzzles, reading, and learning a new skill.

25. Practice gratitude

Practicing gratitude can improve your mental health and overall well-being. Take time each day to reflect on the things you are grateful for.

26. Laugh more

Laughter has been shown to have several health benefits, including reducing stress and improving mood. Watch a comedy or spend time with friends who make you laugh.

27. Enjoy nature

Spending time in nature can have positive effects on your mental and physical health. Take a walk in the woods or spend time in a park.

28. Practice good dental hygiene

Good dental hygiene can reduce the risk of gum disease, which has been linked to several health problems, including heart disease and diabetes. Brush and floss regularly.

29. Avoid secondhand smoke

Exposure to secondhand smoke can increase your risk of several health problems, including heart disease and lung cancer. Avoid places where smoking is allowed.