There are some scientifically proven steps you can take starting today to extend your life.

The average life expectancy of a person born in the United States is 79 years. A century ago, that number was closer to 54. We’ve learned a lot about what can help us live to 70, 80, 90, and even 100.

Common recommendations include not smoking, drinking alcohol in moderation, eating a healthy diet and exercising. While this may sound very general, here are five concrete, science-based actions you can take today that could extend your life by ten years or more.

Take the stairs: A new study from Tulane University has found that taking at least 50 steps a day can reduce the risk of heart disease by 20 percent. “You don’t have to go to the gym to do this. You can do it every day,” said one researcher.

Nutrition is important: A study of nearly half a million participants found that switching from soda and processed meat to whole grains, nuts, fruits, vegetables and fish increased life expectancy by an average of ten years.

Avoid salt: For the first time, salt intake was linked to a higher risk of type 2 diabetes. “Salting food is a behavioral variable, it is an eating pattern,” the researchers noted. Salt can lead to larger portion sizes, increasing the risk of obesity and inflammation.

Coping with stress: By reducing stress, you can reduce your risk of early death by 22 percent. Effective ways to manage stress include daily routines, limiting screen time, connecting with others, and getting a good night’s sleep – defined as seven to nine hours of uninterrupted sleep.

Genes vs. lifestyle: According to the New England Centenarian Study, your genes account for less than a third of your chances of living to age 85. The rest depends on your lifestyle.