8 Ways to Extend Your Healthy Years (Not Just Your Lifespan)

Ask 100 people if they’d like to live to age 100, and the majority will likely say yes. According to a recent poll of 11,000 adults, 70% reported wanting to become centenarians. But most of us don’t just want to hit a certain number—we want to do so in good health.

It’s a concept known as healthspan. Unlike lifespan, which counts the number of years we live, our healthspan measures the level of our well-being as we age. Simple, everyday actions can ensure you reach your golden years in robust health. (And the earlier you adopt these habits, the better!). Here are eight ways to extend your healthy, happy years on the planet.

Difference Between Lifespan and Healthspan

We all know that lifespan refers to the number of years we live. The average lifespan in the U.S., for example, was 76.1 years as of 2021. Healthspan, on the other hand, has to do with the quality of those years.

Researchers at Washington University in St. Louis have defined healthspan as the period of your life during which you are healthy. Of course, “healthy” itself has many definitions, so researchers went on to narrow the parameters of healthspan to mean years free from serious disease.

That said, there are numerous aspects of health besides not having a disease. You might define your healthspan by your satisfaction with your relationships, your ability to enjoy your favorite activities, or your physical mobility.

Each person may have their own definition of healthspan, depending on individual priorities. However you define it, having a sense of what you’d like your later years to look like can direct the steps you take toward prevention and healthy living.

Factors Affecting Healthy Years

Healthy aging is part personal responsibility, part luck of the draw. The lifestyle choices we make as early as young adulthood can set us up for a longer healthspan. Eating a nutritious diet, exercising regularly, and getting enough sleep create a personal brand of wellness, so to speak, that may stay with us into our later years.

Still, when it comes to healthspan, we’re all beholden to our genetics to some degree. According to research in Human Genetics, our genes determine about 25% of our risk of death at a given age. Other research shows that environmental factors like air pollution and access to green spaces may make a meaningful difference to living well in older age as well.

8 Ways to Extend Your Healthy Years

If you want to extend your healthspan, there are steps you can take to improve the odds of living the life you want in older age. Here are eight proactive ways to achieve a longer healthspan:

Eat an Anti-Inflammatory Diet 

Inflammation underlies numerous health problems that crop up as we age, including heart disease, autoimmune conditions, and arthritis. One way to lower systemic inflammation is to choose the right foods.

According to research, a Mediterranean-style diet could increase life expectancy, reduce the risk of major chronic diseases, and improve quality of life and well-being. You can also take steps to develop an anti-inflammatory eating plan by consuming a diet like the Mediterranean diet, which is rich in whole foods, fatty fish, healthy fats, fruits, vegetables, whole grains, low-fat dairy, legumes, and nuts.

Incorporate Movement Every Day

Incorporating physical activity or movement into your daily routine could keep you going strong into your 70s, 80s, and beyond. One systemic review found that regular physical activity was associated with an increase in life expectancy by 0.4 years to 6.9 years. 

The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity exercise. Moderate-intensity activity might be a brisk walk, while vigorous exercise could be jogging, hiking, or swimming. For older adults who struggle with mobility or balance issues, walking shoes for seniors can provide specialized support and stability.

Make Sleep a Priority

Getting enough sleep isn’t just about beauty rest. It could actually boost your quality of life as you age. A review of 14 studies revealed that adequate sleep, or at least seven hours, was more likely to coincide with markers of healthy aging late in life.

Unfortunately, many older people struggle to get a good night’s rest. To increase your chances of solid shuteye, establish a regular bedtime routine, keep your bedroom at a cool temperature, and avoid caffeine.

Get Social

One hallmark of many centenarians is their thriving social lives. In fact, people who live in the so-called blue zones (geographical areas with the highest number of people aged 100 and older) are more likely to have close-knit social circles and greater community involvement.

It’s also never too late to cultivate friendships. While research suggests that in-person connections may be more effective in promoting well-being and longevity than virtual interactions, consider scheduling a monthly lunch with a friend. If you can't, a regular weekly phone call may also provide social support. Additionally, to strengthen your sense of purpose and goodwill toward others, get involved with a local volunteer organization that offers a service you care about.  

Manage Stress

The research is in, and it’s quite clear—chronic stress accelerates aging. Stress aggravates inflammation in the body, which can degrade your health in numerous ways. Staying on top of your stress levels can mitigate this damage, allowing you to proceed into old age with greater well-being.

Stress management may look different to different people, so use any techniques that work for you. Research shows that mindfulness-based practices such as cognitive behavioral therapy, meditation, exercise, or engaging in a hobby can all help lower stress levels.

Spend Time in Nature

If you have more availability in your schedule, consider incorporating a regular nature walk in the woods or a mountain hike. Doing so could lead to enhanced health or a stronger sense of purpose in older adults. Research has shown that time spent in nature can bring about these positive outcomes.

Keep Your Mind Active

While it's true that working on puzzles or brainteasers can help keep your mind active, there’s even more you can do to maintain and improve your mental fitness as you age. Learning a new language, taking up a new hobby, or playing an instrument are all ways to keep your brain engaged, reducing the likelihood of dementia.

See Your Doctor Regularly

As we age, the risk of several chronic diseases increases. Regular visits to your healthcare provider can not only catch potential health problems before they become serious, but they also can give you peace of mind!

What's more, annual visits to a healthcare provider allow you to be screened for diseases and stay up-to-date on vaccinations. They can also assess your risk of future medical problems and establish and maintain a relationship with a provider in case you become ill.

Bottom Line

Reaching an advanced age is a worthy goal, but the number of candles on your birthday cake isn’t the only sign of a life well lived. To get the most out of your older years, proactively pursue healthy habits like the ones above. In doing so, you’ll extend your lifespan and your healthspan.