Written by Gabriel Catracchia
Medically reviewed by Paula Alvarez (Psychologist, Dance-Movement Therapist, Emotional Intelligence Specialist & Applied Neuroscience in the Educational Field Specialist)
Art by Jouli Di Marco

What does healthy longevity really mean? Is it merely about living as many years as possible, or is it about maintaining optimal health and vitality? As life expectancy increases, experts are shifting their focus to enhancing healthspan—the number of years one remains in good physical, mental, and social well-being.

Who Wants to Live Forever? While people are living longer than ever before, the quality of those extended years matters just as much as the quantity. With aging comes a higher risk of chronic diseases such as cancer and dementia, as well as mobility challenges and cognitive decline. The challenge, therefore, is not just to prolong life but to ensure those extra years, while we walk through our stairway to heaven, are spent in good health.

In 1970, only one in five people worldwide was expected to live to the age of 80. By 2023, that number had increased to nearly half the population. This demographic shift, known as the demographic transition, is reshaping labor markets, social policies, and healthcare systems. Yet, many countries remain unprepared to address the needs of aging populations, and the International Labour Organization warns of a global care crisis. 

The challenge is not just to prolong life but to ensure those extra years are spent in good health.

Life is unpredictable. Our lifespan is influenced by factors beyond our control, such as genetics, environmental influences, and unforeseen accidents. As Bon Jovi put it, we ain’t gonna live forever—but lifestyle choices can help us make the most of our present while shaping a healthier future. Still, some individuals naturally live longer than others. Consider Jeanne Louise Calment, the oldest recorded person, who lived to 122 despite smoking a cigarette and drinking a glass of port wine every night.

The Role of Genetics and Lifestyle in Longevity

While genetics play a role in lifespan, lifestyle choices significantly influence how well we age. A Danish study on twins found that about 25% of longevity is heritable, while the remaining 75% is shaped by lifestyle factors such as diet, exercise, social engagement, and healthcare access.

Some individuals seek to extend their lives through medical advancements and high-tech treatments, though ethical concerns and limitations remain. Questions about accessibility, affordability, and the long-term effects of these treatments continue to be debated within the scientific and medical communities. Longevity clinics have emerged to cater to these desires, offering services such as genetic testing, hormone therapies, stem cell treatments, vitamin infusions, and cryotherapy. The global longevity market, valued at $37 billion in 2020, is projected to reach $183 billion by 2028. While some of these treatments show promise, many remain expensive, time-consuming, and under scientific evaluation.

While genetics play a role in lifespan, lifestyle choices significantly influence how well we age.

6 Simple and Effective Ways to Promote Longevity

While high-tech interventions grab headlines, research suggests that longevity is more effectively achieved through simpler, affordable lifestyle habits.

1. Prioritize Sleep for Longevity

Sleep is essential for aging well. An eight-year study involving over 700,000 U.S. veterans found that those who slept at least seven hours per night lived 18% longer on average. Maintaining a regular sleep schedule further enhances longevity and overall well-being.

2. Maintain a Healthy Diet to Boost Longevity

Nutrition plays a crucial role in extending lifespan. Research shows that individuals with a genetic predisposition to early death can reduce their risk by up to 62% through exercise and a healthy diet. Whole foods—such as fruits, vegetables, and lean proteins—are far superior to processed foods, which increase the risk of cancer, cardiovascular disease, and metabolic disorders. Eating fish, for example, has been shown to provide cardiovascular benefits.

3. Stay Socially Engaged for a Longer, Happier Life

Social connections are vital for mental and physical well-being. Studies consistently show that friendships improve life satisfaction and reduce the risk of depression. Another 2010 study found that people with close friends were less likely to die from all causes, including heart disease and chronic illnesses. Engaging in daily social activities provides the greatest benefits, while loneliness is linked to higher risks of cognitive decline and chronic disease.

For those with mobility limitations, digital and remote engagement options—such as video calls, online communities, and virtual events—can provide meaningful social interactions. Technology can help bridge the gap, ensuring that staying socially connected remains accessible to everyone. 

Individuals with a genetic predisposition to early death can reduce their risk by up to 62% through exercise and a healthy diet.

4. Exercise Regularly to Slow Aging

Physical activity is one of the most effective anti-aging interventions. Walking just 30 minutes a day can reduce the risk of heart disease, stroke, Alzheimer’s, cancer, and neurodegeneration. Exercise improves cardiovascular health, metabolic function, insulin sensitivity, and mobility. Scientific evidence shows that regular exercise can add over five years to life expectancy. Strength training is especially important for maintaining bone density and preventing frailty.

5. Get Regular Health Checkups for Preventative Longevity Care

Preventative healthcare is key to longevity. Annual checkups, cancer screenings, and regular monitoring of blood pressure and cholesterol levels can significantly reduce health risks. Oral health is also crucial—poor dental hygiene has been linked to increased inflammation and chronic disease. A 2022 meta-analysis found that regular health checkups reduced the risk of mortality by 45% in healthy adults.

6. Cultivate a Positive Mindset for a Longer Life

Mental outlook influences longevity. A 2022 study of 14,000 adults over 50 years old found that those with a positive attitude toward aging lived longer, enjoyed better mental health, and adopted healthier habits. A positive mindset reduces stress, lowering the risk of chronic diseases such as hypertension and heart disease.

Practical Strategies for a Youthful Mindset

• Stay Curious: Engage in lifelong learning to maintain cognitive flexibility and neuroplasticity.
• Take Breaks: Avoid burnout by prioritizing relaxation and stress management.
• Practice Self-Compassion: Reduce self-criticism and cultivate resilience.
• Forgive and Move On: Letting go of grudges can reduce emotional stress and promote overall well-being.
• Celebrate Life: Enjoy social gatherings, holidays, and spending time with loved ones.
• Show Love: Express gratitude and appreciation to those around you while prioritizing self-care.

Annual checkups, cancer screenings, and regular monitoring of blood pressure and cholesterol levels can significantly reduce health risks.

The Societal Impact of Healthy Longevity

Investing in well-being throughout life benefits both individuals and society as a whole. Governments and policymakers must implement strategies to promote inclusive and healthy aging.

A World Bank report, Unlocking the Power of Healthy Longevity, outlines strategies to extend healthspan while maintaining fiscal responsibility. By 2050, at least one-third of the global population will be over 60, making non-communicable diseases (NCDs)—such as diabetes, heart disease, and depression—the leading causes of mortality worldwide.

Investing in well-being throughout life benefits both individuals and society as a whole. Governments and policymakers must implement strategies to promote inclusive and healthy aging.

Addressing Inequities in Longevity

Health disparities play a major role in longevity outcomes. The poorest populations face higher risks due to limited healthcare access, poor nutrition, and increased exposure to harmful behaviors like smoking and excessive alcohol consumption. In low- and middle-income countries, NCDs already account for over 70% of deaths. Without intervention, these diseases will continue to perpetuate cycles of poverty.

Gender disparities also play a role. While women tend to live longer than men, they are more likely to experience chronic illnesses, gender-based violence, and caregiving burdens. Providing affordable healthcare, ensuring economic opportunities, and promoting gender equity in health policies are critical steps toward a healthier aging population.

The Future of Longevity

As science advances, new technologies may extend human lifespan even further. However, the most effective and accessible longevity strategies remain rooted in everyday habits. By prioritizing sleep, nutrition, social connections, exercise, preventative healthcare, and a positive mindset, individuals can significantly improve their quality of life and extend their healthspan.

Healthy longevity is not just about adding years to life—it’s about making those years vibrant, fulfilling, and disease-free. With the right lifestyle choices and supportive societal policies, aging can become a rewarding and enriching experience for all.