If you’ve ever looked at global life expectancy charts, one thing jumps out: the Japanese are winning at longevity. On average, a person in Japan lives around 85 years, while in India, life expectancy hovers near 72 years (Our World in Data). That’s a 13-year gap, more than a decade of life lost.The surprising part? It’s not genetics. Indians aren’t “built” to live shorter lives. In fact, experts say it comes down to something far more fixable: habits. The little daily choices we make, from what we eat to how we move to how much we sleep, stack up into years gained or lost.So why are Indians losing those 13 years?
Habits to Boost Longevity and Health
Recently, Dr Siddhant Bhargava took to LinkedIn to share the common habits that’s slashing longevity in Indians.
Sedentary living: We just don’t walk enough
In Tokyo, it’s normal to walk or cycle to the train station, clocking in 7,000–10,000 steps daily. In Delhi or Mumbai? The car, cab, or bike does the heavy lifting. The average urban Indian barely manages 3,000 steps. That’s a massive red flag. Movement is medicine, but most of us are glued to chairs.
Carb-heavy, protein-low diets
Breakfast in Japan: miso soup, rice, grilled fish, light yet protein-packed.Breakfast in India: parathas dripping with ghee, butter, and chai. Comforting? Absolutely. Balanced? Not really. The average Indian diet is carb-heavy and protein-deficient, which fuels obesity, diabetes, and muscle loss as we age.
Too much oil, salt, and sugar
Lunch in Japan often looks like a bento box with rice, veggies, tofu, and fish. In India, it’s often a restaurant thali, fried snacks, or oily curries—delicious, but loaded with oil, salt, and sugar. Over time, this diet contributes to hypertension, high cholesterol, and lifestyle diseases.
Long working hours, little work-life balance
Japan is infamous for overwork, but even there, the average is 8.5 hours a day (OECD data). In India, it’s closer to 10–12 hours, according to the International Labour Organization. Add brutal commutes, and you’ve got millions of Indians spending most of their day sitting and stressed.
Late, heavy dinners
This one’s a biggie. Japanese families often eat a light dinner before 8 PM. Indians? We’re talking biryani, pizza, or butter chicken at 10 or 11 PM. Eating heavy meals late at night is linked to poor digestion, weight gain, and messed-up sleep cycles.
Poor sleep hygiene
The average Japanese adult gets around 6.8–7 hours of sleep. Indians average closer to 5.5–6 hours. Chronic sleep deprivation raises the risk of obesity, diabetes, heart disease, and even early death. Yet in India, sleep is often sacrificed for work, socializing, or scrolling endlessly on phones.
Ignoring fitness as a daily habit
In Japan, movement isn’t an “extra.” It’s built into daily life, walking, cycling, even group stretching in schools and offices. In India, fitness is often limited to the few who can afford gym memberships. For most, it’s not a daily habit, which shortens both health span and life span.
So, what can Indians learn from the Japanese?
The 13-year gap isn’t destiny. It’s not like Indians are “meant” to die younger. The truth is, longevity is built one habit at a time. And the Japanese have mastered the art of stacking small, healthy choices daily.Here’s what Dr Bhargava recommends for Indians looking to close the gap:Walk more: Swap short auto rides for walking. Aim for 7,000–8,000 steps daily.Eat smarter: Add lean protein (lentils, fish, eggs, tofu) and vegetables. Cut back on fried carbs.Fix sleep: Prioritize at least 7 hours of rest.Get annual checkups: Don’t wait for symptoms. Preventive care saves lives.Take stress seriously: Meditation, yoga, therapy—whatever works, but don’t ignore it.India doesn’t have to lose 13 years. We can’t change our genetics, but we can absolutely change our habits. If Yuki in Tokyo can live till 85 with small daily choices, so can Rahul in Delhi, he recommends.Longevity isn’t about luck. It’s about habits, multiplied by years. And if we start making better ones today, we don’t just add years to life—we add life to years.
AloJapan.com