About healthy ageing

What it is, why it happens and what helps. Contents:

• What is healthy ageing?
• Lessons from the Blue Zones
• Five habits linked to longer life
• The science of ageing
• Telomeres and stress
• Movement
• Strength and balance
• Food
• Sleep
• A sharp mind
• Healthy skin
• Connection
• Mindset and age beliefs
• Happiness and age
• Purpose
• Stress and calm
• A simple 4-week plan
• How self-help methods fit in
• FAQs

What is healthy ageing?

Anti-aging is a popular term for the many ways people try to stay healthy, active and youthful as they get older. Researchers increasingly talk about healthy ageing or healthspan: the years we spend in good health. The World Health Organization has made 2021 to 2030 the Decade of Healthy Ageing, with a focus on helping people of all ages live long and healthy lives. The encouraging message from research is that many of the most powerful steps are simple, free and enjoyable. You can explore related topics in our Health hub, including healthy eating, sleep and energy.

Lessons from the Blue Zones

Dan Buettner, working with National Geographic and researchers, identified five places around the world where people live unusually long, healthy lives: Okinawa in Japan, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Ikaria in Greece and Loma Linda in California. [5] Despite their different cultures, these communities share common habits: moving naturally throughout the day, a sense of purpose, ways to unwind, eating mostly plants, stopping before feeling completely full, strong family ties, belonging to a community and close social circles. Buettner’s TED talk is in Videos.

Five habits linked to longer life

A large Harvard study led by Yanping Li followed more than 100,000 adults for decades. It looked at five lifestyle habits: a healthy diet, regular exercise, a healthy body weight, not smoking and moderate alcohol intake. Women who followed all five at age 50 were expected to live about 14 years longer, and men about 12 years longer, than those who followed none. [2] These are habits anyone can build on, step by step.

The science of ageing

Scientists have identified a set of biological processes, known as the hallmarks of aging, that help explain how cells and tissues change over time. [6] Research into these processes is one of the most exciting areas of modern science. Biologist Andrew Steele explains the latest research on ageing in his Royal Institution talk, which is in Videos.

Telomeres and stress

Telomeres are protective caps on the ends of our chromosomes, a little like the plastic tips on shoelaces. Professor Elizabeth Blackburn shared the 2009 Nobel Prize in Physiology or Medicine for her work on telomeres. With psychologist Elissa Epel, she found that women under high long-term stress had shorter telomeres, equal to roughly a decade of additional ageing compared with women under low stress. [7] Their book, The Telomere Effect, explains how lifestyle and mindset may support healthy telomeres. Blackburn’s TED talk is in Videos.

Movement

Movement is one of the most powerful healthy ageing habits. In a large US study led by Pedro Saint-Maurice, adults who took 8,000 steps a day had a lower risk of dying during the study period than those who took 4,000. [1] Blue Zone residents rarely go to the gym; they walk, garden and move throughout their day. [5] Find activities you enjoy, such as walking, dancing, swimming, cycling or gardening.

Small changes make a difference. Take the stairs, walk to the shops, stand up and stretch every hour, or get off the bus a stop early. Walking with a friend combines two healthy ageing habits at once: movement and connection. Many communities have walking groups, dance classes and swimming sessions designed for older adults, which are a friendly way to stay active. Gardening is a favourite in several Blue Zones, combining gentle movement, fresh air, sunlight and often a harvest of fresh vegetables. [5]

Strength and balance

Muscle strength and balance help keep us independent and active as we age. Strength exercises two or more days a week, using weights, resistance bands or your own body weight, help maintain muscle. Tai chi, qigong and yoga are popular ways to build balance and flexibility. Our guide to building muscle has more.

Food

The diets of Blue Zone communities are mostly plant-based, rich in beans, whole grains, vegetables, nuts and olive oil, with smaller amounts of meat and fish. [5] Okinawans have a saying, “hara hachi bu”, a reminder to stop eating when about 80% full. Valter Longo, a professor at the University of Southern California, studies nutrition and longevity, and his talk is in Videos. Our guides to healthy eating and gut health have more ideas.

Sleep

Good sleep supports energy, mood, memory and repair. Regular bedtimes and wake times, morning daylight, a cool and dark bedroom and winding down before bed all help. Sleep patterns naturally change with age, and many people find a short afternoon rest refreshing, as is common in Ikaria and other Blue Zones. Our full sleep guide has many more natural tips.

A sharp mind

Exercise is good for the brain as well as the body. In a study led by Kirk Erickson, older adults who walked regularly for a year increased the size of their hippocampus, a brain area important for memory, by about 2%. [8] Neuroscientist Wendy Suzuki shares the brain-changing benefits of exercise in her TED talk in Videos. Learning new things, such as a language, a musical instrument or a new hobby, and staying socially active also keep the mind engaged.

Healthy skin

Skin is often where people notice ageing first. In an Australian trial led by Adele Hughes, adults who used sunscreen daily showed no detectable increase in skin ageing after four and a half years. [9] Daily sunscreen, a hat in strong sun, good sleep, a plant-rich diet and plenty of water are simple habits for healthy skin. A gentle skincare routine with a cleanser and moisturiser suits most people.

Connection

Relationships matter for long life. A meta-analysis by Julianne Holt-Lunstad and colleagues, covering 148 studies, found that people with stronger social relationships had a 50% greater likelihood of survival over the study periods. [3] Blue Zone communities put family first and belong to close circles of friends. [5] Make time for the people you love, join a club or community group and stay in touch. Our Relationships hub has more ideas. Professor Rose Anne Kenny, who leads a large study of ageing in Ireland, talks about ageing well in Videos.

Mindset and age beliefs

How you think about getting older may matter too. In a long-term study led by Becca Levy at Yale, people with positive views of their own ageing lived about 7.5 years longer than those with negative views. [4] Levy’s book, Breaking the Age Code, shares simple ways to build positive age beliefs, such as noticing positive older role models. Levy talks about her research in Videos.

Happiness and age

Here is some good news: many people get happier as they get older. In a study led by Laura Carstensen at Stanford, emotional experience improved with age, with older adults reporting more emotional stability and wellbeing. [10] Carstensen explains why in her TED talk, “Older people are happier”, in Videos.

Purpose

A sense of purpose is one of the shared traits of Blue Zone communities. In Okinawa it is called “ikigai”, and in Nicoya “plan de vida”, both roughly meaning a reason to get up in the morning. [5] Purpose can come from family, work, volunteering, creativity, faith or helping others. Our guides to motivation and positivity can help.

Stress and calm

Everyone experiences stress, and how we unwind matters. Blue Zone residents have daily routines to shed stress, such as prayer, remembering ancestors, a nap or a social gathering. [5] Meditation, breathing exercises, time in nature and gentle movement are calming ways to look after yourself. Our guides to stress management and breathing have many more ideas.

A simple 4-week plan

Week 1: Add a daily walk and aim to increase your steps a little each week.

Week 2: Add more plants to every meal and stop eating when about 80% full.

Week 3: Set a regular bedtime and try a calming practice each day.

Week 4: Reach out to a friend, join a group or start learning something new.

How self-help methods fit in

Many self-help methods support healthy ageing. Meditation and mindfulness help with calm and focus. Qigong and yoga build strength, balance and flexibility, and are enjoyed by people of all ages around the world. Relaxation supports rest and recovery, and visualisation helps you picture and work towards the life you want. You can see every method we cover in the full list above.

Frequently asked questions

What is healthy ageing?

Staying healthy, active and engaged as you get older, focusing on the years you spend in good health.

What are the Blue Zones?

Five places where people live unusually long lives: Okinawa, Sardinia, Nicoya, Ikaria and Loma Linda. [5]

Which habits are linked to longer life?

A healthy diet, regular exercise, a healthy weight, not smoking and moderate alcohol were linked to many extra years of life. [2]

Does exercise help the ageing brain?

In one study, a year of walking increased the size of a memory-related brain area in older adults. [8]

Does sunscreen help prevent skin ageing?

In one trial, daily sunscreen users showed no detectable increase in skin ageing over four and a half years. [9]

Does mindset affect ageing?

People with positive views of their own ageing lived about 7.5 years longer in one long-term study. [4]

Do people get happier with age?

Research by Laura Carstensen found that emotional experience improves with age for many people. [10]

The best videos on healthy ageing

Hand-picked and checked one by one: Dan Buettner, Elizabeth Blackburn, Andrew Steele, Wendy Suzuki, Laura Carstensen and Becca Levy.

Lessons for long life

The science of ageing

Mindset and happiness

Books on healthy ageing

Free resources

Experts to follow

Get help

If you have a health condition or take regular medicines, your doctor can help you plan new exercise or diet changes.

Find a therapist or counsellor

• US and Canada: Psychology Today (US) and (Canada) directories.
• UK: BACP therapist directory.
• Australia: APS Find a Psychologist, and Relationships Australia for couple and family services.
• Elsewhere, including Europe and India: ask your doctor or local health service for a referral, and check that anyone you see is registered or accredited where you live.

This hub is for information, not a substitute for medical or psychological care.

Sources

1. Saint-Maurice et al. (2020), Association of daily step count and step intensity with mortality among US adults, JAMA 323(12):1151-1160
2. Li et al. (2018), Impact of healthy lifestyle factors on life expectancies in the US population, Circulation 138(4):345-355
3. Holt-Lunstad, Smith & Layton (2010), Social relationships and mortality risk: a meta-analytic review, PLoS Medicine 7(7):e1000316
4. Levy et al. (2002), Longevity increased by positive self-perceptions of aging, Journal of Personality and Social Psychology 83(2):261-270
5. Buettner & Skemp (2016), Blue Zones: lessons from the world’s longest lived, American Journal of Lifestyle Medicine 10(5):318-321
6. López-Otín et al. (2013), The hallmarks of aging, Cell 153(6):1194-1217
7. Epel et al. (2004), Accelerated telomere shortening in response to life stress, PNAS 101(49):17312-17315
8. Erickson et al. (2011), Exercise training increases size of hippocampus and improves memory, PNAS 108(7):3017-3022
9. Hughes et al. (2013), Sunscreen and prevention of skin aging: a randomized trial, Annals of Internal Medicine 158(11):781-790
10. Carstensen et al. (2011), Emotional experience improves with age: evidence based on over 10 years of experience sampling, Psychology and Aging 26(1):21-33

Written by Saj Ali. Last updated 31 October 2026. Spotted an error? Tell us and we will fix it.