In the quest for good health and longevity, we often turn to the lifestyles of those living in the world’s healthiest countries for inspiration. Getting exercise and nutrition tips from the healthiest countries in the world can be a really helpful and insightful approach to improving our overall health. From the blue zones to European nations, these regions have consistently topped global health charts, boasting not only the highest life expectancies but also lower rates of chronic diseases. In this blog post, we’ll get into the health habits from some of the healthiest places in the world, including Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and one city in the United States, Loma Linda, California.

Exercise and Nutrition Tips from the Healthiest Countries

The Mediterranean Wonders of Sardinia, Italy

Sardinia, Italy, is renowned for its traditional Mediterranean diet, a key factor contributing to the region’s low rates of heart disease. The diet emphasizes the consumption of healthy fats found in olive oil, fresh fish, and lean meats. The Sardinians also prioritize whole foods, such as fresh vegetables and fruits, and adhere to small portion sizes to maintain overall health. The abundance of olive oil, rich in monounsaturated fatty acids, has been linked to lower cholesterol levels and a reduced risk of heart attack.

How They Stay Active:

  • Lifestyle Activities: Sardinians engage in traditional activities that are part of their daily lives, such as walking, gardening, and manual labor.
  • Outdoor Recreation: The beautiful Mediterranean landscape encourages outdoor activities like hiking and cycling, promoting both physical health and a strong sense of community.

Okinawa, Japan: The Land of Longevity

Okinawa, Japan, is home to some of the world’s oldest and healthiest people. Their diet, centered around fresh produce and lean meats, emphasizes the importance of portion control. The Okinawan lifestyle includes regular physical activity, particularly through traditional practices like martial arts and dance. The Japanese diet, which includes green tea and plenty of omega-3-rich oily fish, contributes to lower rates of heart disease and higher overall mental and physical health.

How They Stay Active:

  • Martial Arts: Traditional martial arts, such as karate and judo, are popular in Okinawa, providing not only physical exercise but also mental discipline and stress relief.
  • Dance: Traditional Okinawan dances, like the energetic “eisa” dance, are not only cultural expressions but also serve as enjoyable physical activities.

Nicoya, Costa Rica: A Fountain of Youth

In Nicoya, Costa Rica, an active lifestyle and dietary habits play a crucial role in the residents’ exceptional longevity. The Nicoyans consume a diet rich in whole grains, root vegetables, and fresh fruits, contributing to their lower rates of high blood pressure and heart disease. Their diet also includes traditional Central American dishes, incorporating beans and rice, providing a balanced source of protein and essential nutrients.

How They Stay Active:

  • Agricultural Work: The agrarian lifestyle in Nicoya involves activities like farming and gardening, promoting physical activity through manual labor.
  • Outdoor Recreation: Residents often engage in outdoor activities such as hiking, horseback riding, and swimming in the region’s natural settings.

Ikaria, Greece: Embracing the Mediterranean Way

Ikaria, Greece, stands out for its adherence to the traditional Mediterranean diet. This diet emphasizes the consumption of whole foods, including fresh vegetables, fruits, and whole grains like rye bread. The Ikarians also enjoy moderate amounts of red wine. Combined with an active lifestyle and strong social connections, the Ikarian way of life has led to lower stress levels and fewer issues related to chronic conditions.

How They Stay Active:

  • Traditional Greek Dancing: Dance is a common social activity in Ikaria, providing a fun and energetic form of exercise.
  • Outdoor Activities: Residents participate in outdoor activities like hiking in the hills, maintaining an active lifestyle amidst the scenic landscapes.

Loma Linda, California: The Adventist Oasis

Okay, this isn’t a country, but a very small part of the United States. Loma Linda, California, is home to a community of Seventh-day Adventists who have consistently demonstrated longer life expectancies. Their diet is plant-based, focusing on fresh produce, nuts, and whole grains. The residents of Loma Linda also prioritize regular exercise, incorporating outdoor activities into their daily routines. The combination of a plant-based diet and an active lifestyle has been linked to lower rates of heart disease and overall good health.

How They Stay Active:

  • Outdoor Exercise: The residents of Loma Linda often engage in outdoor activities such as hiking and biking, taking advantage of the natural surroundings.
  • Community Sports: The sense of community in Loma Linda is fostered through group activities like group walks and sports events organized by the Seventh-day Adventist community.

Lifestyle Characteristics of the Healthiest Places in the World

The healthiest places in the world, often referred to as “blue zones” or regions with high life expectancies and low rates of chronic diseases, share several lifestyle characteristics that contribute to the well-being of their residents. Here are some common lifestyle characteristics observed in these healthy regions:

1. Plant-Based Diets

The residents of blue zones typically follow plant-based diets rich in fruits, vegetables, whole grains, and legumes. These diets provide essential nutrients, fiber, and antioxidants, contributing to overall health.

2. Physical Activity Integrated into Daily Life

Regular physical activity is not limited to structured exercise sessions but is seamlessly integrated into daily life. Activities such as walking, gardening, and manual labor contribute to a consistently active lifestyle.

3. Social Connections

Strong social networks and a sense of community are prevalent in blue zones. Regular social interactions and support systems contribute to lower stress levels and increased emotional well-being.

4. Moderate Alcohol Consumption

Some blue zones, like Ikaria, Greece, and Sardinia, Italy, include moderate alcohol consumption, particularly in the form of red wine. However, it’s essential to note that excessive alcohol intake is not a common practice.

5. Cultural Practices and Traditions

Cultural practices, rituals, and traditions play a significant role in the daily lives of blue zone residents. These practices often involve physical activities, such as traditional dances or community celebrations, fostering a sense of identity and belonging.

6. Sense of Purpose

Blue zone residents often have a strong sense of purpose and a connection to something greater than themselves. This may involve a commitment to family, community, or cultural values, contributing to mental and emotional well-being.

7. Limited Processed Foods

Diets in blue zones are characterized by the consumption of whole, unprocessed foods. Residents prioritize fresh, locally sourced ingredients and avoid or limit the intake of processed and sugary foods.

8. Moderate Caloric Intake

Blue zone populations tend to practice moderation in terms of caloric intake. They often eat until they are satisfied, emphasizing portion control and mindful eating.

9. Natural Movement

Regular, low-intensity physical activities, such as walking or gardening, are integral to daily life in blue zones. These activities promote mobility, flexibility, and cardiovascular health.

10. Limited Exposure to Environmental Toxins

Blue zone regions often have environmental factors that contribute to overall health, such as clean air, access to nature, and a lack of exposure to harmful pollutants.

11. Emphasis on Rest and Relaxation

Balancing activity with rest is crucial in blue zones. Residents prioritize sufficient sleep and periods of relaxation, contributing to overall mental and physical health.

By embracing these lifestyle characteristics, individuals in blue zones cultivate habits that promote longevity, resilience against chronic diseases, and a high quality of life. These lessons can serve as valuable insights for people worldwide seeking to improve their overall well-being.


Examining the exercise and nutrition tips from the healthiest countries in the world provides valuable insights into the key factors contributing to their exceptional health. It’s clear that it’s not just one factor that creates a healthy body, but a combination of diet, exercise, sleep, social connection, spiritual health, purpose, and well managed stress that creates the healthiest outcome.  By adopting these lessons from diverse cultures, we can make informed choices for a healthier and longer life, transcending borders and embracing a global approach to well-being.

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