What Is Healthspan, and How Can You Extend Yours?

Many people want to live as long as possible. But what about living as well as possible?

That’s the idea behind extending what’s called your healthspan. “Healthspan is the length of time you live in good health, able to stay active, independent, and mentally sharp while doing the things you enjoy,” says Allie Buttarazzi, MD, a double board–certified physician in internal medicine and lifestyle medicine, and co-owner of Maine Street Medical in Brunswick, Maine.

A longer lifespan without good health can mean years of frailty, illness, and loss of independence, says Buttarazzi, who is also a medical reviewer for Everyday Health. “Extending healthspan means extending the years you can travel, play with grandchildren, enjoy friendships, and feel strong in your body.”

“Healthspan refers to years of what we consider quality life,” says Cathryn Ann Devons, MD, director of geriatrics at Northwell Health's Phelps Hospital in Sleepy Hollow, New York.

Lifespan, on the other hand, is just about quantity: “Lifespan is simply how long you live,” Dr. Buttarazzi says.

For example, some studies calculate healthspan via objective measures such as years without any major chronic diseases and disabilities related to aging. Others look at subjective measures such as survey responses about quality of life. Still others combine the two approaches.

The biggest benefit of extending your healthspan is enjoying your later years. “Unfortunately, many people spend the final years of their lifespan dealing with pain, immobility, or cognitive decline, which can mean more years in care facilities and fewer years truly living,” Buttarazzi says.

By extending your healthspan, you can instead remain independent and focus on spending your time in ways you enjoy.

“The ability to maintain functional independence, as reflected by physical and cognitive health, is important for determining the quality of life,” says David D. Church, PhD, director of the Center for Translational Research in Aging and Longevity at University of Arkansas for Medical Sciences in Little Rock, Arkansas.

And that means extending healthspan also benefits society at large. “From a population standpoint, improving healthspan allows members to remain productive and engaged with society, allowing them to pass on their wisdom and experience without straining the medical system or caregivers,” Church says.

Aging is inevitable. But the goal of increasing your healthspan is to limit the amount of time you spend living with long-term diseases or disabilities related to aging, Church says.

The most effective ways to do that involve focusing on four key areas: exercise, diet, sleep, and psychosocial health. “None of these has to be done to an extreme degree,” Church says, noting that consistency is more important.

1. Prioritize Eating Whole Foods

2. Eat Plenty of Protein

3. Have an ‘Exercise Snack’

All types of physical activity are good for your healthspan. Aerobic exercise improves your heart health, strength training builds muscle and bone strength, and more-meditative practices like yoga and tai chi improve flexibility and balance, Devons says.

In an ideal world, all healthy adults would get the recommended minimum 150 minutes of aerobic exercise and two strength-training sessions per week. But exercise for healthy aging can be more bite-sized. In fact, adding just 10 more minutes of activity to your day, sometimes called an “exercise snack,” is linked with a longer, healthier life.

That might look like taking a dance break from work, doing a few minutes of gardening, taking a quick walk around the block, or even parking farther away from the store while running errands. Ultimately, it’s about finding a form of movement you enjoy, and then doing just a little bit more of it. “There is a way to increase activity and exercise in all stages of life,” Church says.

4. Socialize

Loneliness diminishes quality of life and has been linked to worse physical health. Feeling lonely can increase your risk of the types of long-term diseases that can lower healthspan, such as heart disease, type 2 diabetes, and dementia. It can also raise your risk of mental health concerns such as depression, anxiety, and suicidal thoughts or actions.

As much as you can, find ways to stay involved in your community. “Fostering strong social connections and having strong social engagement have been linked to improved health and lifespan,” Church says.

5. Get Regular Checkups

Seeing a healthcare provider regularly means you’ll be better prepared to ward off illnesses before they start, as well as minimize symptoms or debilitation from them, Devons says.

A provider will make sure you’re on track for all your recommended vaccines, which can help you avoid diseases that could diminish your quality of life. They’ll also ensure you’re being screened appropriately for concerns like cancer, high blood pressure, diabetes, high cholesterol, and other conditions that may be easier to treat when detected early, she says.

“This regular medical attention is a continuous process,” Devons adds. “Proactive ‘maintenance’ is incredibly important; it helps sustain health and independence, providing a sense of pride and acting as a powerful motivator to continue thriving.”

6. Stick to a Regular Bedtime

Adults typically need seven to nine hours of sleep each night, and skimping on shut-eye can hurt your healthspan.

“Chronic sleep deprivation is known to accelerate multiple aging processes, like oxidative stress, weakened immune system, and increased inflammation,” Church says. And this can increase your risk of heart disease, obesity, infections, and other health conditions linked with a lower healthspan.

One simple step to take is sticking to a regular bedtime (and wake-up time) as much as possible, even on weekends and holidays. This helps regulate your circadian rhythm, which governs when you feel tired or alert, and can help you fall asleep more easily and get quality rest.

7. Seek Out Mental Health Support

Healthspan is also about mental health and aging. Research into healthspan typically looks at levels of depression and other mental health concerns among populations. And lower levels of depression and anxiety are linked with greater healthspan.

“For many seniors, managing anxiety and depression can significantly help them come to terms with where they are and enjoy their later years,” Devons says. This might also look like getting talk therapy for mental health, joining group therapy, taking medication under the guidance of a psychiatrist, or finding a local or virtual support group.

And even if you don’t meet the criteria for a mental health diagnosis, take stock of your stress. “High levels of stress have similar aging effects as sleep restriction, and the combination of the two is like constantly red-lining your engine and skipping routine maintenance,” Church says. “Finding appropriate outlets to manage the day-to-day stress of life is paramount.”

Your outlet can be anything calming to you, such as breathing exercises, journaling, spending time in nature, meditating, cultivating gratitude, or spending time with loved ones.

• Healthspan is the length of time a person lives in good health, both physical and mental. That’s different from lifespan, which is simply the length of time a person lives, regardless of age-related diseases and disabilities.
• Improving your healthspan means you’ll be more independent later in life, ensuring you’re able to enjoy your later years to the fullest.
• To increase your healthspan, consider taking small steps: For instance, stick to a regular bedtime, add 10 more minutes of movement to your days, get regular checkups with your healthcare provider, and stay socially connected.