Do you want to live a long, healthy life? If you’re raising your hand – and let’s face it, most of us are – then you should consider this five-step protocol that can add 10 years to your life, according to new research. And no, you don’t have to do anything crazy. In fact, once you find out what these five things are, you’ll probably agree that they’re actually pretty reasonable and doable, too. 

In a study published last month in the journal, Circulation, researchers wanted to figure out why Americans have a shorter life expectancy than other people who are also living in high-income countries.

To begin, researches “defined five low-risk lifestyle factors”, which if people stick to, can increase life expectancy. These five factors are as follows:

  1. Never smoke
  1. BMI of 18.5 to 24.9, which is a healthy body weight
  1. Do at least 30 minutes of moderate to vigorous activity daily
  1. Moderate alcohol consumption
  1. Eat a high quality diet

The researchers observed adults who adhered to these factors starting at the age of 50. Female participants gained an additional 14 years. Men, on the other hand, increased their lifespan by 12.2 years.

Why are these five factors so effective in increasing longevity? Every single one can help to reduce the risk of cancer and cardiovascular disease – the two leading causes of death in the US.

And according to study co-author, Dr. Meir Stampfer, “by preventing or reducing the incidence of those diseases it promotes longevity, and it also improves survival after diagnosis of those diseases.”