Trendy quick fixes don’t work for long-term wellness.
At any given moment, your social media feed is probably filled with fast fixes for living a long time. However, you may be better off devoting your effort, energy, and money to optimizing your healthspan or the amount of your life you’ll spend in good health.
“[Healthspan] differs from lifespan, the total number of years a person lives,” explains Tom Oddo, DC, CSCS, a chiropractic doctor specializing in patient longevity. “The term ‘healthspan’ was first coined in the early 2000’s by researchers who wanted to shift the focus of aging research from increasing lifespan to increasing the number of healthy years of life.”
That said, the concept of healthspan isn’t without its problems. As Matt Kaeberlein, Ph.D., a professor of pathology at the University of Washington, points out in a review of the concept, health is hardly binary, and it can change on a dime. “Two different people with the same medical condition may perceive their health quite differently,” he writes. “Additionally, ‘good health’ may also be reversible, with some individuals going through multiple periods of poor health interspersed with good health.”
Still, the practices associated with the term “healthspan” are still science-backed ways to look after your body and mind now—and in the future. “Many people think that health and health span are things that you ‘have’ or ‘don't have,’ but I would argue that they are skills that you must learn and hone,” says Oddo. “Learning and practicing the right behaviors are key to lengthening your healthspan.”
Below, Oddo offers his best tips for extending the good years and optimizing your health.
1. Prioritize your workouts
No surprise here: Exercising plays a key role in your healthspan. “Regular physical activity improves physical and cognitive function, reduces the risk of chronic diseases, and increases lifespan,” says Oddo, who says that, ideally, exercising for 30 to 60 minutes five to six days a week is the way to go. “However, any activity is beneficial,” he says. “Beginners can start with two or three 30-minute cardio sessions per week and use bodyweight exercises (calisthenics) like air squats, lunges, planks, and push-ups for strength training.”
Living a sedentary lifestyle can increase your risk of developing chronic diseases, like heart disease as well as musculoskeletal disorders that will chip away at your quality of life. “Not moving enough can lead to muscle mass loss, strength loss, and cognitive decline. These factors can increase our risk of health problems and falls as we age,” says Oddo.
2. Eat a balanced diet
“Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help you to maintain a healthy weight and reduce your risk of chronic diseases such as heart disease, diabetes, and cancer,” says Oddo. While there’s no one-size-fits-all eating plan that works for everybody, prioritizing the nutrients above will give you the energy to have great workouts and the long-term health you need for many great years ahead.
3. Set yourself up for good sleep
Many trainers say that sleep is the best recovery tool out there, but its importance extends beyond your workouts; sleep affects every aspect of your well-being. “Poor sleep quality increases your risk of chronic diseases, decreased productivity, cognitive decline and dysfunction, and premature aging,” says Oddo.
That’s why, generally speaking, you should aim for seven to eight hours a night. So give yourself the tools you need to fall and stay asleep—and make sure you’re going to bed and waking up at the same times every day.
4. Actively manage your stress
You may think that exercising and nutrition can balance out the stress of your to-do list, but unfortunately, that’s just not the case. According to Oddo, a big part of boosting your quality of life is learning how to diffuse tension when it crops up. “Unmanaged stress increases your risk of chronic diseases, poor mental health, and decreased productivity,” he says. “Try relaxation techniques such as deep breathing, meditation, or yoga to help manage stress.”
5. Make time for social connections
Meeting a friend for a workout or dinner can go a long way when it comes to your healthspan. “Strong social connections are linked to better physical and mental health. Make time for social activities and connect with friends and family regularly,” says Oddo.
6. Stay in step with your doctor
No matter how healthy of a life you live, things happen—so it’s important to keep up with your health care. ”Regular check-ups with your doctor can help identify potential health issues before they become serious,” explains Oddo. “Routine screenings for chronic diseases, such as diabetes and heart disease, and regular physical exams help monitor your overall health and improve healthspan by allowing early detection and treatment of chronic diseases.”