Why Healthy Aging Matters
“It is health that is real wealth and not pieces of gold and silver.” – Mahatma Gandhi
Why I Care More About Healthspan Than Lifespan
When people talk about longevity, they're usually talking about living longer. I'm more interested in something different: healthspan—the number of years we stay healthy, active, and able to fully participate in life. For me, healthy aging isn't about adding years to my life. It's about adding life to my years.
But, to do that, what should we be focused on? Below see my take on the key factors for longevity that I continually see discussed in articles and podcasts on healthy aging:
1. Stay Active Throughout Your Life
The more I read, the more I’m convinced that regular exercise is one of the most powerful tools for longevity. Physical activity helps maintain a healthy weight, reduces the risk of chronic diseases, and keeps your heart and brain functioning optimally. General guidance says to aim for at least 150 minutes of moderate exercise per week, whether it’s walking, swimming, or yoga. And if you’ve been following me for a while, you know I’m passionate about strength training to maintain muscle mass and bone density as you age.
2. Eat to Support Healthy Aging
A nutrient-dense diet plays a crucial role in extending your lifespan. I tend to go with Michael Pollan’s advice around nutrition, “Eat food, not too much, mostly plants," although I have been increasing my protein intake as I’ve been strength training. For me, the key to eating healthy is meal planning. On the weekend, I plan out our meals for the following week and I only buy what’s on my grocery list. I also keep the house free of unhealthy snack foods. If it’s not in the pantry, we’re not tempted!
3. Make Sleep a Priority
Sleep isn’t just about rest - it’s about recovery and rejuvenation. Poor sleep has been linked to a weakened immune system, cognitive decline, and a higher risk of heart disease. Try to aim for 7-9 hours of quality sleep each night by maintaining a consistent schedule, reducing screen time before bed, and creating a relaxing bedtime routine.
4. Reduce Habits That Shorten Healthspan
Smoking is one of the leading causes of premature aging and disease. If you smoke, quitting is one of the best things you can do for your longevity. Additionally, while moderate alcohol consumption may have some health benefits, excessive drinking can increase the risk of liver disease, heart disease, and certain cancers. Cutting back can make a big difference in how you age. Luckily, I’ve never been a smoker, but during the pandemic, I developed some bad habits around drinking. My current goal is to only drink on weekends and when out socially.
5. Stay on Top of Preventive Healthcare
Taking control of existing health conditions is key to living a long, healthy life. Regular check-ups, monitoring blood pressure, managing diabetes, and staying up to date with vaccinations can prevent complications and increase lifespan. Also, check in to see what health screenings you might have due. Last year, I caught up on my mammogram, colonoscopy and shingles vaccine. Not fun, but important preventative medicine!
6. Invest in Meaningful Relationships
We all know that connection is vital for longevity. Studies show that people with strong social ties tend to live longer and experience better mental and physical health, but these types of ties were frayed during COVID. Be intentional about spending time with family and friends, engaging in meaningful conversations, and building your support network. Loneliness and isolation can contribute to a decline in overall well-being, so staying connected to others is crucial.
Healthy Aging Starts With Small Daily Habits
As I’ve been working to incorporate these concepts into my own life, I’m realizing that healthy aging isn't the result of one dramatic change. It's built through dozens of small decisions repeated over time—showing up at the gym, planning meals, prioritizing sleep, limiting alcohol, staying on top of preventive care, and making time for the people who matter most. None of these habits are perfect, but together they've helped me feel stronger, healthier, and more energized than I did just a few years ago.
And that fits perfectly with what I’m trying to achieve long term. My goal isn't simply to live longer—it's to live well for as many years as possible.
If that’s your goal as well, start working on those healthy habits today—your future self will thank you!
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