The Secrets of Super Agers: How to Stay Youthful, Energised, and Thriving

What if age was just a number, and you could maintain a sharp mind and a strong body well into your later years? Enter the world of Super Agers—individuals who defy the typical patterns of ageing, maintaining cognitive function, physical vitality, and a zest for life that many would associate with a much younger person.

What Is a Super Ager?

“Super Agers” are people in their 70s, 80s, and beyond who show no signs of the usual mental or physical decline we associate with ageing. They have the brainpower, memory, and strength of people decades younger. Research from the University of Edinburgh found that cognitive function in some older adults was comparable to individuals in their 30s and 40s, showing that genetics and lifestyle factors can play a significant role in healthy ageing.

The concept of Super Agers flips the narrative on ageing, showing us that vibrant health isn’t just possible; it’s achievable with the right habits and mindset.

The Science of Super Agers: Why They Stay Young

Studies by organisations such as the National Institutes of Health (NIH) in the US and University College London in the UK indicate that Super Agers tend to maintain stronger social ties, engage in regular physical activity, and have a positive outlook on life, all of which contribute to preserving cognitive and physical health.

A long-term study from the Harvard Medical School, which tracked individuals over decades, found that those who remained physically active, socially connected, and maintained a sense of purpose lived longer and healthier lives. In fact, regular exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), which helps preserve brain cells and supports learning and memory.

Lifestyle Choices of Super Agers: What You Can Do

What can we learn from these vibrant individuals? While genetics do play a role, lifestyle choices are a major factor in becoming a Super Ager. Here’s what you can incorporate into your daily life to stay energised and youthful at any age:

1. Stay Curious and Keep Learning
   Pick up a new language, try a cooking class, or read up on subjects you’ve never explored. Lifelong learning keeps the brain adaptable and resilient.

2. Prioritise Social Connections
   Research shows that loneliness is as detrimental to health as smoking 15 cigarettes a day. Make time for coffee dates, family dinners, or volunteering—it’s not just about company, but about connecting meaningfully.

3. Move Daily
   Super Agers engage in some form of physical activity every day. This doesn’t have to be high-intensity; it can be a brisk walk, yoga, or even gardening. The key is consistency.

4. Manage Stress
   Chronic stress speeds up cellular ageing. Practicing mindfulness, yoga, or meditation, as well as setting boundaries and maintaining a positive outlook, are essential habits.

5. Healthy Nutrition
   Many Super Agers focus on nutrient-dense diets rich in vegetables, lean protein, and healthy fats. This supports both brain and body health. Omega-3 fatty acids, found in foods like salmon and walnuts, are particularly beneficial for maintaining cognitive function.

Inspiring Super Agers: Real-Life Examples

One inspiring UK example is Dame Judi Dench, who continues to perform in theatre and film well into her 80s, defying expectations and maintaining a strong cognitive and physical presence. Her secret? Staying mentally engaged, having a rich social life, and continuing to work on what she loves.

Another example from the US is Dr. Edith Eger, a psychologist and Holocaust survivor who, at age 96, still maintains a full practice, writes books, and speaks globally about resilience and healing. Her message is simple: adopting a positive mindset and purpose fuels energy and vitality, no matter your age.

How to Become a Super Ager

While the paths of Super Agers are varied, the formula remains similar: a mix of mental stimulation, physical activity, social engagement, and a positive outlook. Incorporating these elements into your daily routine can help you feel younger, sharper, and more vibrant.

Remember: ageing is not a decline; it’s an opportunity. The choices you make today will shape your vitality for years to come. So, let’s focus on what you can gain and become a Super Ager in your own unique way!

The message is clear: you can stay energetic and youthful at any age. Your best years aren’t behind you—they’re just beginning.

For more on Super Agers and the research behind them, you can explore further here and here.