How to Live to 100 in Good Health: 10 Rules
Movement, food, sleep, mind, connection and prevention: 10 simple, science-backed rules for staying active and independent all the way to 100, with first steps.
A blog about a long, active life
Practical, plain-language articles grounded in scientific sources. Each one has key takeaways, answers to common questions and a source list.
How Many Steps a Day? Daily Step Goals by Age
How many steps a day do you need? Aim for 8,000–10,000 under 60 and 6,000–8,000 after 60. A simple table by age, plus easy ways to add steps to your day.
Strength Training After 30: A Simple Home Workout
After 30, muscle slowly declines, but strength training keeps it. A simple home routine for 2–3 days a week, with a clear table, safety tips and progression.
Quality Sleep: How Many Hours Do You Really Need?
Adults need 7–9 hours of sleep, and 7–8 after 65. What good sleep does for your body, simple habits that improve it, and when to talk to a doctor about it.
Health Screenings by Age and Sex: A Simple Chart
Which check-ups you need at each age: blood pressure, cholesterol, blood sugar, mammograms, colorectal screening, bone density and vaccines, for women and men.
How to Check Your Blood Pressure at Home Correctly
How to measure blood pressure at home the right way, what the numbers mean, how to cut back on salt and when to see a doctor: simple steps and a clear chart.
Eating for Longevity: Protein, Vegetables, Salt and Sugar
How to eat for a long, healthy life: simple rules on protein, vegetables and fruit, water, salt and sugar, with everyday examples from the Uzbek table.
Balance and Fall Prevention After 50: A Practical Guide
How to keep your balance after 50: a few minutes of daily exercises, simple home safety fixes, and practical tips on vision, medicines and the right shoes.
Relationships and Longevity: Why Connection Matters
Warm relationships, a sense of purpose and helping others are linked to a longer, healthier life. Simple ways to stay connected with people at any age.
Quit Tobacco, Naswar and Alcohol: Benefits at Any Age
Your body starts to recover within minutes of your last cigarette. What improves after quitting tobacco, naswar and alcohol, plus a step-by-step quit plan.
Turn knowledge into habits
The 100 Yosh app turns these recommendations into simple daily tasks.
Scan with your phone camera The code opens the right store for your iPhone or Android phone.