Researchers are increasingly convinced that most people could live to 90 or even 95 in good health if they optimise their lifestyle, says Eric Verdin, head of the Buck Institute for Research on Ageing. While it is never too late to improve health, starting in your 30s is key: this decade marks the beginning of subtle age-related changes in muscle mass, bone density and metabolism. João Passos of the Mayo Clinic calls it an 'important opportunity to reinforce behaviours that build long-term resilience.'
Masters athletes — those over 35 who still compete in sports — show a different ageing trajectory, with higher peak cardiovascular function and muscle strength, followed by a delayed decline, according to Paul Morgan of Manchester Metropolitan University. They build a 'reserve that acts as a protective barrier' through middle age. To age well, Morgan advises aiming for the highest peak in your 30s in aerobic capacity, flexibility and strength.
A key risk after 70 is falling, linked to loss of agility and joint range of motion. Morgan emphasises lower limb muscles as crucial for maintaining independence. Racquet sports such as tennis and badminton are consistently associated with extended lifespan, while a 2025 Japanese study highlighted cycling’s benefits for reducing the need for long-term care. Running over 75 minutes a week slows ageing, but marathon extremes might accelerate biological ageing.
Even five minutes of daily moderate-to-vigorous activity can slow brain ageing, says Aditi Gurkar of the University of Pittsburgh. 'Even a brisk 15-minute walk after a meal can make a meaningful difference,' she notes. Small steps, started early, could keep you healthy into your 70s and beyond.
