Health – Living well for as long as we can

Most of us hope for a long life, but when I talk to people about what they actually want from those extra years, the answer isn’t usually a number. It is being well enough to enjoy them.

This is a good goal because, while there are some things we can’t control, there are many things we can, and how well we age is something we can influence far more than most people realise.

There is a useful distinction here. Lifespan is the number of years we are alive. Healthspan is the number of those years we spend healthy, active, independent and able to enjoy life. Researchers are increasingly interested in closing the gap between the two.

It’s about focusing on what you can control so you have the best chance of enjoying a long and healthy life.

Muscle is top of the list. We naturally lose muscle mass and strength as we age, but we are not powerless to influence it. This means having a good source of protein at every meal – eggs, fish, meat, dairy or legumes – and doing some form of resistance exercise two or three times a week, whether that is weights, resistance bands or simply standing up and sitting down from a chair.

None of this requires big muscles or hours in a gym. Strength is really about independence. It is being able to carry the groceries, climb the stairs, get up off the floor and stay confident on your feet.

Daily movement matters too. Research continues to show that people who are fitter in midlife and beyond tend to stay healthier for longer and experience major illness later in life. Walking is excellent, and so is swimming, cycling, dancing or gardening. The important thing is to keep your body moving and, where possible, challenge your strength and fitness.

Our brains benefit from the same habits. Looking after cognitive health is not only a matter of puzzles and crosswords. Regular movement, good nutrition, adequate sleep, social connection and continuing to learn all play a part in keeping our brains healthy and engaged.

We can also do a lot to look after our metabolic health. Keeping blood pressure, blood sugar and cholesterol in a healthy range, eating plenty of nourishing whole foods and maintaining strength and fitness can all help reduce the risk of chronic conditions that limit quality of life later on.

Focus on what you can control and you have a far greater chance of being able to say yes to the holiday, pick up the grandchildren, work in the garden and do all the things you enjoy most.