Most of us hope to grow older without facing serious health problems. While some people may seem like they’re just lucky, new research shows that lifestyle plays a big role in how well we age.
In fact, some older adults, known as “Super Agers” live into their 80s and beyond without major illnesses. When scientists looked closely, they found these individuals weren’t much different genetically than others. What made a difference was how they lived their lives: staying active, mentally engaged, and socially connected.
Dr. Eric Topol, a heart doctor and researcher, shares tips from these super agers in his book “Super Agers: An Evidence-Based Approach to Longevity“. Showing that small lifestyle changes can help us age better and stay healthier longer.
Strength Training
Regular movement helps you live longer, but strength training offers even more benefits. Just one hour of particularly resistance training each week can lower your risk of early death by 25%. Strength training also improves sleep, boosts bone strength, and supports better mood and brain health.
Create a Consistent Sleep Routine
Getting enough good-quality sleep helps protect against illnesses like cancer, stroke, and dementia. Committing to a consistent sleep schedule can improve your deep sleep, which is especially important for your brain. While drafting “Super Agers”, Dr. Topol said he increased his deep sleep from 15 minutes to almost an hour per night over the course of a year by going to sleep at the same time each night, among other lifestyle changes.
Take Care of Your Mental Health
Stress can affect both your mind and your body. Spending time in nature even just 30 minutes a week can reduce feelings of depression and lower blood pressure. Staying social is also important: people with strong friendships tend to live longer and feel better.
Don’t Rely Too Much on Tests and Gadgets
Many new products promise to measure your “biological age” or tell you how fast your body is aging. But these tests are expensive and not always accurate. While some trackers like sleep monitors or blood sugar devices can provide useful information, they don’t replace real lifestyle changes like eating better, exercising, and sleeping well.
Be Cautious with Health Influencers
Not every wellness trend is backed by science. Some influencers push expensive supplements or unproven treatments. Dr. Topol recommends focusing on what’s proven to work: regular exercise, good sleep, stress management, and a healthy diet.
By making small, consistent changes, you can build habits that support a longer, healthier life.
