What if you could grow older in a way that made you sharper mentally, stronger physically and better connected than you were before? Gerontologists are using the term “Super Agers” for people in their 80s and 90s who surprise others by positively surpassing the usual signs of aging. At their age, they are marathon runners, find the answer to trivia questions before their grandchildren and stay connected to their many friends. What makes this all even better? What helps them is what they choose to do day in and day out.
The Rise of Super Agers: Not Just Lucky Genes
A recent study by Northwestern University’s Feinberg School of Medicine (2023) looked at people over 80 who scored as well on cognitive tests as people a generation younger. It turns out there’s something beyond what they are born with: these Super Agers share certain lifestyle choices. What stood out to me most during my review was that, along with thick brain matter, these children were truly excited with life, not just getting by.
An excellent illustration can be found in … Ernestine Shepherd is a Baltimore personal trainer and bodybuilder, now 84 years old, who started exercising when she turned 50. Her story became famous many times, but it’s not just exercise that keeps her going strong—her faith, time with family and positive outlook do that. Increasingly, research shows that resisting exercise and having emotions involved is critical for aging well.
Why Resistance Training Is More Than Just Muscles
I’d like to touch on some scientific ideas. The Journal of Aging and Physical Activity (January 2024) reports that regularly practicing strength training can decrease the risk of death from any condition by 30% for older adults. That’s not a mistake. As well as developing stronger muscles, resistance training promotes health in the mitochondria and hormones and gives people a better night’s sleep—all of which helps them live longer.
He pointed out in his webinar that the key to progressive overload is not to constantly increase weight strains—it helps by continuously triggering your nervous system. In that case, seniors often enjoy better memorization, a quicker response and superior balance. For real-world living, that’s the choice between living by yourself or needing support all the time.
Why Being Social Is Important
We don’t always realize how much loneliness can affect our physical health. Loneliness was recently defined as a public health epidemic when the U.S. Surgeon General gave an advisory. Social isolation raises the risk of a stroke by 32% and dementia by 50%, says the latest update from the CDC, March 2024. That’s a massive number. Intense bonds among Super Agers are common, even if the number of interactions happens with only a small group of people they contact or meet with over time.
As an example, in Sardinia, Italy, Blue Zone residents often live with different generations. During each day, they eat together, enjoy some laughter and tell stories. In place of close family ties, retired Americans in large cities tend to live alone even if many people are around all the time. It’s not limited to cultural habits—we should all design our neighborhoods to keep people actively involved with each other.
Further overlooked activities of the Super Ager
What else is it that Super Agers do differently than others? They are always curious about what they learn.
- Many decide to keep learning and 95-year-old Nola Ochs got her master’s degree when she was 90.
- They contribute to their health by eating diets with plenty of foods that prevent inflammation, resembling a Mediterranean pattern with fish, olive oil, legumes and red wine consumed in moderation.
- They get a good night’s sleep and get up pretty early. As reported by the 2024 Cleveland Clinic, getting 7–8 hours of sleep every night is directly connected to our mental resilience.
- Every day, whether they volunteer, mentor kids or create, they wake up with a reason and a purpose.
The main difference is made by thinking holistically and anyone can access it. They can be learned and changed by anyone.
Conclusion: Aging Isn’t What It Used to Be—And That’s a Good Thing
Super Agers go against everything we thought getting older was like. By watching other people, we see that living powerfully in advanced years can be achieved and repeated. It’s impressive that these methods only ask for growth, not for perfection. What they need is regularity, togetherness and meaning.
Instead of focusing on our lifespan, we should pay more attention to how healthy we are day to day. The solution actually lies with what we do each day.