How to Increase Your Healthy Life Years

With advances in medicine and science, living longer is increasingly achievable. However, the focus is now shifting from merely adding years to our lives to adding healthy years – ensuring that those extra years are spent in good physical and mental health.

One of our Senior Wellbeing Physiologists says “Increasing our healthy life years does not need to be beyond our reach. Implementing healthy, sustainable and realistic habits into our daily routine could be the difference between good health or ill-health.” 

Research has shown that certain lifestyle changes can extend your lifespan and improve the quality of your later years. Below, we explore actionable strategies you can adopt to increase your healthy life years.

Physical Activity

Regular exercise is one of the most impactful ways to increase your lifespan. It reduces the risk of chronic diseases such as heart disease, diabetes and cancer while improving mental health and overall vitality.

A study published by PLOS Medicine showed that when researchers analysed data from nearly 650,000 people over the age of 40, they found that engaging in brisk walking for up to 75 minutes per week could add 1.8 years to life expectancy compared to no physical activity. Meeting the WHO-recommended minimum of 150 minutes of brisk walking per week was associated with a gain of 3.4–4.5 years in life expectancy.

Actionable Tips:

• Incorporate at least 30 minutes of moderate exercise, such as brisk walking, five days a week.
• Add strength training twice a week to maintain muscle mass and bone density as you age.
• Try to engage in micro-movements throughout the day to keep your body active i.e. taking the stairs instead of the lift, parking your car further away or taking regular stretch breaks away from your workspace 

Get Enough Sleep

Good sleep is essential for physical and mental restoration. Chronic sleep deprivation has been linked to an increased risk of heart disease, obesity, diabetes and even early death.

A study published in Sleep Health found that sleeping 7–8 hours per night is associated with the lowest risk of all-cause mortality. People who consistently sleep less than 6 hours per night may reduce their life expectancy by 1–3 years compared to those who get adequate rest.

Actionable Tips:

• Stick to a consistent sleep schedule, even on weekends.
• Avoid caffeine and electronic screens in the hours leading up to bedtime.
• Create a sleep-friendly environment by keeping your bedroom dark, quiet and cool.
• Try to get early sunlight exposure within the first 2 hours of waking up to allow your body to build a better body clock to synchronise with. 

Don’t Smoke - Or Quit If You Do

Smoking is one of the leading causes of preventable deaths worldwide, significantly increasing the risk of cancer, heart disease and respiratory conditions.

The European Heart Journal reported for those who smoked less than 8 pack-years (a measure of smoking history), quitting reduced their CVD risk to the level of non-smokers within 10 years. However, for those who smoked more than 8 pack-years, it took over 20 years of not smoking for their CVD risk to return to that of non-smokers. This highlights the benefits of quitting smoking early to lower long-term health risks.

Actionable Tips:

• Seek professional help, such as your local stop smoking programme to help quit with nicotine replacement therapy
• Join a support group or use apps designed to help smokers quit.

Limit Alcohol Consumption

Drinking alcohol excessively is linked to liver disease, heart disease and certain cancers. A large-scale study by The University of Cambridge found that drinking more than five drinks per week could reduce life expectancy. Consuming 10 or more drinks weekly was associated with a loss of 1–2 years of life, while drinking 18 or more drinks per week could shorten life expectancy by 4–5 years. This highlights the importance of staying within recommended limits to maintain a longer, healthier life.

Actionable Tips:

• Stick to the UK guidelines of no more than 14 units of alcohol per week.
• Try to monitor your weekly intake by using a diary or download the ‘Drink Aware’ app to keep track
• Opt for alcohol-free days and choose lower-alcohol alternatives.

Cultivate Mental Resilience

Chronic stress is a silent killer, linked to conditions such as high blood pressure, heart disease and mental health issues. Learning how to manage stress effectively can protect your health and improve your quality of life.

A study published by the National Library of Medicine (US) found that both high levels of stress and the belief that stress impacts health, were linked to worse physical and mental health outcomes. Notably, individuals who reported experiencing a lot of stress and believed it greatly affected their health had a 43% higher risk of premature death, emphasising the importance of managing stress and fostering a positive mindset about its effects.

Actionable Tips:

• Meditation and mindfulness: Regular mindfulness or meditation practice has been shown to reduce stress, improve focus and lower levels of cortisol, the body's primary stress hormone. Even just 10 minutes a day can make a difference.
• Engage in Relaxing Activities: Hobbies such as gardening, painting or yoga can help you unwind and shift your focus away from stressors.
• Cognitive Behavioural Therapy (CBT): For those dealing with chronic stress or anxiety, speaking to a therapist or engaging in CBT can help reframe negative thought patterns and build resilience.

Strengthen Social Connection

Social connection influences your mental, emotional and physical health. Whether through friendships, family ties, romantic relationships or community involvement, social interactions can provide a sense of belonging, support and purpose. 

It reduces stress and anxiety, enhances mood by releasing feel-good hormones like oxytocin and can boosts emotional resilience during challenging times. Meaningful social relationships are also linked to a lower risk of chronic illnesses such as heart disease, high blood pressure and diabetes, highlighting their profound impact on overall wellbeing.

Actionable Tips: 

• Expand your social circle: Join local groups, classes or workshops to meet people with shared interests. Attend social or community events, volunteer locally, connect with colleagues through work activities or engage in faith-based gatherings for a sense of belonging.
• Build deeper connections: Spend quality time with loved ones, celebrate milestones and nurture meaningful relationships.
• Utilise technology: Stay in touch with distant loved ones via video calls, social media or messaging apps, and join online communities or virtual meetups centred around shared interests.

Maintain a Healthy Weight

Excess weight, particularly around the abdomen, is associated with a higher risk of chronic diseases such as heart disease, type 2 diabetes and certain cancers. Maintaining a healthy weight through balanced nutrition and regular exercise can significantly extend your healthy life years.

Research from the National Institutes of Health showed that maintaining a Body Mass Index (BMI) in the healthy range (18.5–24.9) is associated with a 3–10 year increase in life expectancy, depending on other lifestyle factors. Additionally, reducing abdominal fat specifically has been linked to lower risks of metabolic syndrome and heart disease.

Actionable Tips:

• Avoid crash diets and instead focus on sustainable lifestyle changes, such as portion control and mindful eating.
• Combine aerobic exercise with strength training to burn fat and build lean muscle.
• Monitor your weight and waist circumference regularly but avoid becoming overly fixated – health is about more than numbers.
• Prioritise imbedding a consistent sleep routine to ensure your body is receiving the rest it needs – this contributes positively towards keeping hunger levels at bay 

Regular Health Screenings and Preventative Care

An article by Queen Margaret University discusses how preventative care can significantly improve life expectancy and quality of life by addressing the root causes of poor health. Routine health screenings and preventive care can help identify risk factors for chronic diseases such as high blood pressure, cholesterol and certain cancers before they become severe.

As well as increasing lifespan and reducing mortality and morbidity, preventative care reinforces a healthier, more active population – in turn, increasing wellness and wellbeing. 

Actionable Tips:

• Schedule regular check-ups with your GP to monitor your blood pressure, cholesterol and blood sugar levels.
• Participate in recommended screenings, such as mammograms, colonoscopies or prostate exams, based on your age and risk factors.
• Stay up to date on vaccinations and other preventative measures.