We’ve all heard about people living into their 90s and beyond. But the real question is not how long life lasts, it’s how well those years are lived.

Is that extra time spent playing with grandchildren, travelling, laughing, and moving with ease? Or is it marked by pain, limited mobility, and a growing list of medications? 

This is the heart of the difference between longevity and healthspan.

Longevity refers simply to lifespan, the number of years we live. Healthspan, on the other hand, describes how many of those years are spent in good health, with physical function, mental clarity, and quality of life intact. The two are often used interchangeably, but they represent very different experiences of ageing.

Why longevity without healthspan misses the point 

Thanks to modern medicine, people are living longer than ever before. Deaths from infectious disease have fallen dramatically, and advances in treating heart disease and cancer have improved survival rates.(1) But longer life does not automatically mean a better one.

Across many Westernised countries, ageing is increasingly accompanied by chronic conditions such as diabetes, heart disease, arthritis and dementia.   Many people now live well into older age, but often with reduced independence, persistent pain, and complex medication routines. (2)

This creates a paradox. We are living longer but not necessarily living better as we age.

What traditional cultures can teach us about healthspan 

When we look beyond modern Western lifestyles, a different picture often emerges. In many traditional, indigenous, and non‑Westernised populations, rates of chronic disease remain remarkably low until much later in life. (3) 

Elders in these communities frequently stay physically active, socially engaged, and mentally sharp, continuing to contribute meaningfully to family and community. For example:

• Among the Hadza of Tanzania, elders often help care for grandchildren and participate in daily activities because mobility and strength remain high into later years (4).
• In some rural Asian and Mediterranean populations, diets high in whole foods and daily physical activity are linked to lower rates of cardiovascular disease and diabetes in later life (5).
• Genetics and environment certainly play a role. But these lifestyles offer valuable clues about patterns that support a longer healthspan — not just a longer lifespan.

The impact of modern Westernised lifestyles

Now contrast this with many modern Western environments, where:

• Highly processed foods rich in refined sugars and fats are widely available.
• Sedentary behaviour dominates due to desk-based work and mechanised transport.
• Chronic stress, disrupted sleep, and environmental pollutants are widespread.

Together, these factors are strongly associated with the rise in metabolic diseases like type 2 diabetes, obesity, heart disease, and certain cancers - conditions that impact healthspan even when lifespan extends (1,6).

Modern medicine has achieved extraordinary things: antibiotics, vaccines, surgical advances. But much of it remains focused on managing disease once it appears, rather than preserving function and resilience earlier in life. As a result, we often treat the consequences of ageing rather than supporting vitality through it.

Shifting the focus toward living well

So how do we begin to close the gap between living longer and living better? Here are evidence-based approaches that support healthspan:

1. Move regularly, not perfectly

Regular physical activity isn’t just about weight loss; it’s one of the strongest predictors of healthy ageing. Exercise improves muscle strength, balance, metabolic health, and brain function (7). Aim for a mix of:

• Aerobic activity (walking, cycling)
• Strength training (twice weekly)
• Mobility and balance work (yoga, Tai Chi)

Consistency matters far more than intensity.

2. Prioritise a whole-food diet

Diets rich in vegetables, fruits, legumes, nuts, fish, and olive oil, like the Mediterranean diet, are linked to lower rates of chronic disease and better cognitive function in older adults (8). Focus on:

• Fibre-rich plant foods
• Minimally processed proteins
• Healthy fats 

Rather than restriction, think nourishment.

3. Sleep, stress and recovery matter

Chronic stress and sleep disruption accelerate cellular ageing and increase risk for metabolic and cognitive decline (9).

Simple but powerful steps include:

• Prioritising 7–9 hours of sleep
• Building in regular wind‑down routines
• Practice mindfulness or stress-reduction techniques like breathwork and gentle reflection 

4. Connection and purpose matter more than we think

Strong social ties and a sense of meaning are consistently linked to longer, healthier lives. Loneliness and isolation, by contrast, increase the risk of depression, cognitive decline, and early mortality. (10)

Staying connected to family, community, or purposeful projects is not a luxury. It’s a pillar of healthspan. 

5. Prevention over reaction

Regular check‑ins and screening can help identify early changes, but the deeper goal is not simply early diagnosis. It’s risk reduction, supporting the body before dysfunction becomes disease. 

Imagining a healthspan‑focused future

What if we measured success not just by how long people live, but by how well? A healthspan‑centred future might prioritise:

• Prevention, resilience, and function over symptom management
• Environments that encourage movement and access to real food
• Systems that value mental wellbeing, connection, and daily habits as much as medical intervention

Living longer is not the finish line 

Longevity is one of modern society’s greatest achievements. But healthspan is what gives those extra years their meaning. By learning from traditional lifestyles, questioning harmful norms, and gently supporting movement, nourishment, rest, connection, and prevention, we can aim for something better than simply more time. We can aim for years that feel lived.