Today, healthspan is everywhere—in books, news articles, surveys, and popular podcasts like The Peter Attia Drive and Huberman Lab. Ever heard of it? According to a recent consumer trends report, more Americans would rather feel 25% healthier than live 25% longer. In other words, they’d prefer to prioritize their healthspan.
As we head into the new year, maximizing your healthspan is a worthy resolution. Here’s a little more on what it is and the five main ways to support it.
What Does Healthspan Mean? “When we talk about longevity, we look at two distinct spans,” explains Dr. Brian Rudman board-certified anesthesiologist, expert in anti-aging medicine, and Chief Medical Officer at Formula Wellness. There’s lifespan, which refers to the total number of years you’re alive. And then there’s healthspan: the number of years you live in good health, free from debilitating conditions that impair your quality of life.
Although both lifespan and healthspan are important, he adds, healthspan often gets overlooked. But it shouldn’t be. “The goal isn’t to live decades more of an infirmed life in bed, but to maximize the years you can be healthy and active and enjoy life.”
So how can you boost your healthspan in the New Year?
5 Ways You Can Support Your Healthspan
1. Be thoughtful about your diet. While it’s important to eat clean, sustainable habits also matter. “I highly recommend following a diet based on food preferences and tolerance, cultural background, and health profile to ensure a long-term practice of a healthy diet,” advises Catherine Gervacio, a registered dietitian and
consultant for WOWMD. She explains that when a diet aligns with your cultural traditions and tastes, you're more likely to stick with it and create a healthier relationship with food.
This approach also ensures that you're eating familiar and satisfying meals, she adds, reducing the temptation to overindulge or abandon healthy habits. So for example, you could follow the concept of a Mediterranean diet—which focuses on whole foods, less red meat, and minimally processed foods—while following your own style, she says.
2. Improve the quality of your sleep. The benefits of good sleep are endless. It strengthens your immune system, improves your ability to fight off disease, supports weight management, and boosts mental well-being—all factors that are crucial for your healthspan and overall vitality. Sleep is also when our bodies reach peak repair mode, "and our ‘hormone of youth’ growth hormone is maximally released,” adds Dr. Rudman.
3. Keep up with your medical screenings. Find out from your primary physician what you’re due for: Colonoscopy? Mammogram? Prostate check? “The goal of healthspan is not just to prevent death but to prevent irreversible damage to our organs,” explains Dr. Rudman. “Once things progress from reversible to irreversibly damaged, we have decreased our lifespan. By undergoing regular and consistent medical screenings, we are able to catch, say, cancers very early—when they are treatable and, in some cases, cureable.”
Regular medical screenings, he adds, also flag early signs of diabetes or factors leading to heart disease. “After we pick these signs up on a screen, we can intervene before it's too late.”
4. Stay mentally active. Brain health is critical! Read, learn new skills, and do your daily crossword. No, really—studies show that participation in crossword puzzles can delay the onset of accelerated memory decline. Maintaining a healthy social life and strong relationships are other key factors in supporting your healthspan.
5. The big one: Exercise regularly. The best way to prevent diseases that limit your healthspan—like cardiovascular disease, dementia, and injuries—is to exercise with a balance of strength training, cardio, and flexibility exercises, says Dr. Rudman.
Hmm, does that workout sound familiar? 😉
Exercise Is #1 To Support Your Healthspan
Ellen Latham, creator and co-founder of Orangetheory Fitness, agrees that exercise is the single most important factor in supporting your healthspan. “By improving your VO2 max (your body’s ability to utilize oxygen) and building functional strength, you can significantly enhance your healthspan. That is exactly what we do at Orangetheory Fitness.”
Not only does regular exercise promote physical strength and cardiovascular health, but it also positively impacts mental well-being. “When your body is strong and your hormones are better regulated through interval training, it can have a profound effect on emotional positivity,” Latham explains.
She offers her own experience as a testament: “As a 68-year-old woman, my goals are to continue climb stairs effortlessly, push my heart muscle on a regular basis, have the strength in the future to carry my grandchildren—to get up and down off the ground and feel optimistic and happy in my life. Thanks to my three-times-a-week Orangetheory workout, I feel confident this will be possible for many, many years to come.”
When it comes down to it, it’s not about more years on this planet. It’s about more life.
