Add Life to Your Years: How to Improve Your Healthspan

In the U.S., the average lifespan is about 76 years, but the average HealthSpan—the years you live BEFORE illness or disability—is only 63. That means the last 13 years of life are often spent managing chronic disease, pain, or loss of independence. But here’s the good news: you can take clear, powerful steps to improve your HealthSpan starting today.

1. Move Daily.
Physical activity is the single most effective thing you can do to extend your healthy years. Aim for 30 minutes of walking, stretching, or strength work most days. Even small changes—standing more, walking after meals, taking stairs—can protect your joints, muscles, and memory. Move 10 minutes for every awake hour of the day!

2. Eat for Energy and Healing.
Focus on whole foods: colorful vegetables, fruits, lean proteins, whole grains, and healthy fats. Cut back on processed, foods, sugar(become a label reader) and fried foods. Drink water 1 ounce per ½ your body weight. Try eating smaller portions and stop eating at least 3 hours before bed.

3. Sleep Like It Matters—Because It Does.
Quality sleep (7–9 hours) restores the body and brain. Poor sleep is linked to dementia, heart disease, and depression. Create a calm evening routine. Turn off all screens. Make your room dark and cool.

4. Train Your Brain.
Keep learning. Socialize. Challenge yourself with new activities, puzzles, or classes. Your brain, like your muscles, stays strong with use.

5. Manage Stress.
Chronic stress shortens your healthspan. Breathe deeply. Journal. Walk in nature. Laugh. Talk with a friend. Seek support when needed.

6. Stay Engaged.
Having purpose—whether through work, volunteering, caregiving, or hobbies—adds meaning and keeps your mind sharp and your spirit strong.

You can’t control everything, but you can choose how you live. Start small. Show up daily. Your future self will be HAPPY!