We’re living longer than ever before—but are we actually living better? Discover why the years you spend healthy, active, and independent may matter more than the number of years you live.
Key Takeaways
Lifespan refers to the total number of years you live, while healthspan refers to the years you live in good health.
Living longer does not automatically mean living healthier.
Many people spend the final decades of their lives managing chronic disease and reduced physical function.
Nutrition, movement, sleep, stress management and daily habits play a major role in determining healthspan.
Small, consistent lifestyle choices can help align healthspan with lifespan and improve quality of life over time.
Els is a medical doctor with a PhD and a professional long-distance triathlete, European Champion, and Dutch record holder. Her work centres on longevity—helping individuals optimise their health, performance, and recovery over the long term through the four key pillars of nutrition, movement, sleep and recovery, and mental health. A survivor of a life-changing boat disaster in 2014, she brings a deeply personal perspective on resilience and purpose to everything she does.
As both a physician and a professional endurance athlete, the question that fascinates me most is not simply: how long can we live? It's: how well can we live?
Throughout my medical career, I've seen people reach an advanced age while struggling with chronic disease, reduced mobility and loss of independence. At the same time, through years of training and competing as a professional triathlete, I've experienced how powerful daily habits can be in supporting performance, recovery, resilience and long-term health.
What strikes me is that the principles that help athletes perform at their best are remarkably similar to the principles that help all of us age well. Consistent movement, quality nutrition, sufficient recovery, good sleep and stress management are not just performance tools—they are foundations for lifelong health.
This is where the concepts of lifespan and healthspan become incredibly important. While lifespan measures the total number of years we live, healthspan measures the years we spend in good health. Understanding the difference can fundamentally change how we think about ageing, disease prevention and long-term well-being.
The good news? While genetics certainly play a role, many of the factors that determine healthspan are within our control. The choices we make every day—what we eat, how much we move, how we sleep and how we manage stress—have a profound impact on how we feel and function throughout life.
Lifespan is the total length of time a person lives, from birth until death. Over the last century, lifespan has increased dramatically. Improvements in sanitation, vaccinations, healthcare and medical treatments have enabled people to survive diseases and conditions that were once life-threatening. In many developed countries, average life expectancy now exceeds 80 years.
From a public health perspective, this is a remarkable achievement. However, lifespan alone tells us very little about the quality of those years. A person may live to the age of 90, but if the final 20 years are marked by chronic illness, disability or loss of independence, can we truly say that we have optimised health?
This is where healthspan enters the conversation.
Healthspan refers to the number of years a person lives in good physical, mental and emotional health. It is not simply about avoiding disease. Healthspan is about maintaining the ability to do the things that matter most to you. That might mean staying active with your children, travelling, pursuing a career you love, exercising regularly or remaining independent later in life.
As a physician, I often describe healthspan as the period during which your body and mind function at a level that allows you to fully engage with life. As an athlete, I think of healthspan as preserving the capacity to move, recover, adapt and perform—not necessarily at an elite level, but at a level that allows you to remain capable and resilient throughout life.
The difference becomes clear when we compare two people of the same age. Imagine two individuals who are both 75 years old. One remains physically active, enjoys social activities, travels regularly and manages their health well. They take minimal medication and continue to engage fully in life. The other lives with multiple chronic conditions, struggles with mobility, experiences fatigue and depends heavily on healthcare services. Both have achieved the same lifespan. But their healthspan is dramatically different.
This gap between lifespan and healthspan has become one of the greatest challenges in modern healthcare. While medical advances help people live longer, they do not automatically prevent the development of chronic diseases. As a result, many people spend a significant portion of their later years managing health problems rather than enjoying good health. Current data suggest that individuals spend approximately 20–25% of their lifespan in suboptimal health. For women, this figure is often closer to 25%, while for men it is around 20%. ⊕ In practical terms, someone who lives to 80 years old may spend 16 to 20 years dealing with chronic disease, reduced mobility or a loss of independence.
Global life expectancy continues to rise. This is undoubtedly positive, but it also raises an important question: how do we ensure that the extra years we gain are years lived in good health? Living longer only becomes meaningful if those years are accompanied by vitality, independence and quality of life. The goal should not simply be extending lifespan. The goal should be narrowing the gap between lifespan and healthspan so that more of our years are spent healthy, capable and independent.
When most people think about ageing, they think about diseases as separate conditions. Cardiovascular disease, type 2 diabetes, cancer and Alzheimer's disease often appear to be entirely different health problems. However, emerging research suggests that many of these diseases share common biological roots.
Researchers often refer to the "Big Four" chronic diseases that account for the majority of morbidity and mortality worldwide: cardiovascular disease; metabolic disease, including obesity and type 2 diabetes; cancer; and neurodegenerative diseases such as Alzheimer's disease.
Although these conditions present differently, they are all influenced by similar underlying processes associated with ageing, including chronic inflammation, impaired metabolic health, mitochondrial dysfunction, oxidative stress and reduced cellular resilience. This is a powerful shift in perspective. Rather than viewing chronic diseases as isolated events that suddenly appear later in life, we can increasingly understand them as the result of biological processes that develop gradually over decades.
Perhaps even more importantly, many of these processes are influenced by lifestyle. Nutrition, exercise, sleep, stress management, recovery and social connection all affect the systems that influence how we age. It suggests that the habits we practise today may influence not only how we feel now, but also our future risk of disease and our long-term healthspan.
For decades, healthcare systems have focused primarily on diagnosing and treating disease after it develops. This approach has saved countless lives and remains essential. However, it is becoming increasingly clear that we cannot treat our way out of the growing burden of chronic disease.
As a physician, I believe one of the most important shifts in healthcare over the coming decades will be moving from a disease-care model towards a true health-care model. Many of the leading causes of reduced healthspan are strongly influenced by factors that are, at least in part, modifiable. This means we have an opportunity to intervene before disease develops.
Historically, healthcare resources have largely been directed towards secondary prevention—identifying disease early—and tertiary prevention—managing disease once it is already present. While both remain important, the future increasingly lies in primary prevention: preventing disease before it starts.
Primary prevention means creating the conditions that support health decades before symptoms appear. It means investing in habits that strengthen metabolic health, cardiovascular health, cognitive function and overall resilience throughout life. If we want to improve healthspan, we must shift our focus from simply extending life to preserving health. The future of medicine should not only be about helping people survive longer. It should be about helping people thrive longer.
While genetics play a role, many of the most important determinants of healthspan are modifiable.
Nutrition is one of the strongest predictors of long-term health. The body relies on a continuous supply of vitamins, minerals, amino acids, antioxidants and other nutrients to support countless biological processes, from energy production and immune function to muscle repair and cognitive performance.
Yet nutrition has also become one of the most confusing topics in modern health. New diets emerge constantly, individual nutrients are often demonised or praised, and many people become focused on small details while overlooking the fundamentals.
At the same time, the modern food environment has changed dramatically. In an effort to make food more affordable, convenient and shelf-stable, many diets have become increasingly dominated by highly processed products. These foods are often energy-dense but relatively poor in the nutrients our bodies need to function optimally.
I believe the goal of nutrition is not to follow the perfect diet. It is to create a sustainable eating pattern that supports energy, recovery, metabolic health and healthy ageing.
A useful starting point is to focus on a few key principles: avoid consistently overeating, prioritise adequate protein intake, consume sufficient healthy fats, and ensure you are meeting your needs for essential vitamins, minerals and fibre. Whole, minimally processed foods should form the foundation of most meals.
Healthspan is not determined by a single workout, a single meal or a single night's sleep. It is shaped by the cumulative effect of thousands of small decisions made over time. This is where consistency becomes so powerful. Small positive actions repeated daily can create profound changes over years and decades.
The most effective health strategies are rarely extreme. They are sustainable.
Improving healthspan does not require perfection. It starts with strengthening the foundations: eat nutrient-dense foods; move regularly; prioritise strength training; protect your sleep; manage stress effectively; invest in meaningful relationships; and focus on consistency rather than intensity.
One of the most valuable lessons I've learned, both in medicine and in sport, is that long-term success rarely comes from doing extraordinary things occasionally. It comes from doing the fundamentals consistently. Every healthy meal, every walk, every training session and every good night's sleep becomes an investment in your future self.
Ultimately, the goal is not simply to live longer. The goal is to ensure that the years we gain remain healthy, active and meaningful. Imagine reaching your eighties while still having the energy to travel, exercise, pursue hobbies, spend time with loved ones and remain independent. That is the vision behind healthspan.
I believe this represents one of the most important health conversations of our time. We cannot control every aspect of ageing. But we can influence how we age. Every positive choice we make today contributes to the person we become years from now.
Ageing is often portrayed as something that simply happens to us. The reality is far more empowering. While ageing itself is inevitable, many aspects of how we age are influenced by our daily choices.
The distinction between lifespan and healthspan reminds us that longevity is about more than accumulating years. It is about preserving the energy, function, resilience and independence that make those years meaningful.
Whether you're in your twenties, forties or sixties, it's never too early—or too late—to invest in your future health. Because the true goal isn't simply living longer. It's living better for longer.
For many people, consistently obtaining optimal levels of all essential nutrients can be challenging. This is why some individuals choose to complement a healthy diet with a comprehensive daily nutritional supplement as part of their overall wellness routine. While supplements should never replace a healthy diet, they can help support nutritional consistency when used alongside healthy lifestyle habits.
Ultimately, healthy nutrition is not about a single meal or occasional indulgence. It is the cumulative effect of thousands of food choices made over years and decades. Those small choices compound over time and play a significant role in determining both lifespan and healthspan.
If there were a pill that delivered all the benefits of exercise, it would likely be one of the most powerful medications ever created. Regular physical activity positively influences nearly every biological system associated with healthy ageing. It improves cardiovascular function, supports metabolic health, reduces chronic inflammation, helps preserve muscle mass, strengthens bones and contributes significantly to mental well-being.
Many people associate exercise with performance, appearance or weight loss. While these may be valuable goals, the true value of movement extends far beyond them. The real question is not how fit you want to be next summer, but how capable you want to be twenty, thirty or forty years from now. The goal is not simply to perform better today, but to preserve function, independence and quality of life for decades to come.
Three components deserve particular attention: cardiovascular fitness, strength and stability.
Cardiovascular fitness determines how efficiently your body delivers and utilises oxygen. In fact, cardiorespiratory fitness and VO₂ max are among the strongest predictors of longevity and overall health outcomes.
Strength is equally important. Beginning around the age of thirty, adults gradually lose muscle mass and strength if they do not actively train to maintain it. Preserving muscle through resistance training supports mobility, metabolic health, injury prevention and independence later in life.
Stability and balance are often overlooked but become increasingly important with age. They help prevent injuries, reduce fall risk and support lifelong physical function.
The goal is not to excel in one area while neglecting the others. Rather, it is to build a body that remains strong, resilient and functional throughout the ageing process.
Sleep remains one of the most underrated pillars of health. Despite its importance, it is often sacrificed in favour of productivity, work, social commitments or screen time. Yet sleep is far from passive. During sleep, the body undergoes some of its most important recovery processes. Hormones are regulated, tissues are repaired, immune function is strengthened, memories are consolidated, and the brain clears metabolic waste products that accumulate during the day.
As sleep scientist Matthew Walker famously asked: "Don't you think natural selection would have eliminated the need for sleep millions of years ago, unless it was absolutely essential?"
One lesson has become clear: adaptation occurs during recovery, not during the stress itself. Exercise only makes us stronger if we recover from it. The same principle applies to work, mental stress and daily life. When sleep is consistently compromised, the consequences extend throughout the body. Research links chronic sleep deprivation to increased risks of obesity, cardiovascular disease, type 2 diabetes, depression, cognitive decline and impaired immune function.
Fortunately, improving sleep quality often begins with simple habits: maintaining a consistent sleep schedule, reducing light exposure and screen use in the evening, avoiding large meals and alcohol before bed, and creating a cool, dark, quiet sleep environment. Sleep is not time lost. It is one of the most powerful investments we can make in our long-term health.
Stress is an inevitable part of life. In fact, some stress is necessary for growth. Exercise itself is a form of stress. Learning new skills, facing challenges and adapting to change all require the body and mind to leave their comfort zone. The problem arises when stress becomes chronic and recovery is insufficient.
Modern life often exposes us to a constant stream of psychological stressors: work demands, financial pressure, social obligations, digital stimulation and information overload. Unlike our ancestors, many of us remain in a prolonged state of low-grade activation without adequate opportunities to recover. Persistent activation of the stress response can affect nearly every system in the body. Chronic stress has been associated with increased inflammation, disrupted hormone regulation, impaired sleep quality, metabolic dysfunction, reduced immune function and elevated cardiovascular risk.
Mental and physical health are deeply interconnected. Stress influences sleep, nutrition, recovery and exercise habits, while those same lifestyle factors also influence how resilient we are to stress.
Managing stress does not mean eliminating challenges from life. Rather, it means building the capacity to recover from them. Regular exercise, meaningful relationships, time spent outdoors, mindfulness practices, sufficient sleep and a strong sense of purpose can all improve resilience and help regulate the body's stress response. Ultimately, one of the most important aspects of healthy ageing is not avoiding adversity, but developing the ability to adapt, recover and maintain balance when adversity inevitably occurs.
