To have a long and healthy life, there are several key factors to consider. Here are some recommendations:

1. Maintain a balanced diet: Eat a variety of nutritious foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary drinks, and excessive salt.

2. Stay physically active: Engage in regular exercise or physical activity for at least 150 minutes per week. This can include activities like walking, jogging, swimming, or cycling. Find activities you enjoy and make them a part of your routine.

3. Get enough sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve the quality of your sleep.

4. Manage stress: Find healthy ways to cope with stress, such as practicing mindfulness, deep breathing exercises, or engaging in hobbies and activities that bring you joy. Consider seeking support from friends, family, or a professional if needed.

5. Avoid harmful habits: Quit smoking and limit alcohol consumption. Smoking is a major risk factor for many diseases, while excessive alcohol intake can lead to various health problems.

6. Stay hydrated: Drink an adequate amount of water throughout the day to maintain proper hydration. Limit your intake of sugary drinks and caffeinated beverages.

7. Maintain a healthy weight: Strive to achieve and maintain a healthy body weight through a combination of a balanced diet and regular physical activity. Consult with a healthcare professional to determine your ideal weight range.

8. Regular health check-ups: Schedule regular check-ups with your healthcare provider to monitor your overall health, detect any potential issues early on, and receive appropriate preventive care.

Remember, everyone's journey to a long and healthy life is unique. It's important to listen to your body, make sustainable lifestyle changes, and seek professional advice when needed.