Have you ever competed in a decathlon? 

No, not that kind of decathlon.

The centenarian decathlon is a race we should all be training for right now according to Dr Peter Attia. Will you be able to climb a flight of stairs, lift up your grandchild, or walk to the corner shop in your 70s and 80s? Not if you aren’t training for it right now.

Living long isn’t enough. It matters how you live those years.

Let’s explore the differences between lifespan and healthspan. Learn why a long life should be about more than just adding years, it’s about making those years count.

Understanding lifespan and healthspan

Lifespan is simply the total number of years you live. Think of it as the number on your birthday cake. But what good is a cake if you don’t savour it? 

Healthspan is the number of years you live in good health. It means living independently, free from chronic illness, and enjoying life every day.

Consider this: someone might live to 100, but if they spend 20 of those years in poor health, that’s one fifth of their life in misery. On the other hand, a shorter life that is mostly active and healthy might be far more satisfying. This simple idea shifts our focus from just surviving to truly thriving.

Why healthspan matters

Focusing only on lifespan is like counting candles without enjoying the cake. A longer healthspan means more energy, independence, and a life filled with simple pleasures. When you feel well, you can enjoy all the wonders this world has to offer.

A growing body of research shows that lifestyle factors such as diet, exercise, and sleep play a huge role in extending healthspan. The World Health Organization highlights that chronic diseases are among the top causes of disability worldwide. By improving your health habits, you can reduce your risk of these conditions and enjoy a better quality of life.

Strategies to boost your healthspan

Improving your healthspan is not about a magic pill. It is about making small, sustainable changes. These four pillars need your attention:

• Healthy eating and nutrition
  Choose whole foods over processed ones. A balanced diet with plenty of vegetables, fruits, lean proteins, and healthy fats can boost your energy. Consider trying the Mediterranean diet - proven to prevent heart disease and other chronic illnesses, and even increase lifespan!
• Regular physical activity
  Move your body every day. Aim for a mix of aerobic exercise and strength training. Even a brisk walk can do wonders. Exercise keeps your heart healthy, strengthens your muscles, and improves mood. It’s one of the best ways to prepare for that centenarian decathlon. 
• Sleep and stress management
  Good sleep is essential. Try to get 7–9 hours each night and keep a regular sleep routine. To manage stress, consider mindfulness practices such as meditation or simple breathing exercises. Both can help lower stress hormones and improve overall well-being. 
• Preventive healthcare and regular check-ups
  Don’t wait until you feel sick. Regular health screenings and check-ups can catch problems early. 

Making it practical: tips for a healthspan revolution

Ready to start working on your healthspan? Here are some bite-sized, actionable steps:

• Plan your meals. Stock up on fresh produce and lean proteins.
• Move more. Take the stairs, walk during breaks, or dance to your favorite song.
• Sleep better. Create a calming bedtime ritual—turn off screens, dim the lights, and relax.
• Check in with your doctor. Schedule regular health screenings.
• Be social. Maintain social connections and hobbies that keep you engaged.

Each small step adds up. With consistency, these changes can transform your later years into some of the best years of your life.

Time to thrive

It’s time to shift the focus from just living longer to living better. A long life is a gift, but a healthy, active life is priceless. By focusing on healthspan, you’re not just adding years to your life—you’re adding life to your years.

Take that first step today. Whether it’s planning a healthy meal, scheduling a walk, or simply getting a good night’s sleep, every little bit counts. Let’s make our later years as vibrant and fulfilling as possible. After all, the true measure of success is not just the number of years we live, but how well we live them.

What shape will you be in when your centenarian decathlon starts?