There’s more to living a long, happy life than just the number of candles on your birthday cake — we also want to take into consideration the quality of those years. While the average national lifespan is increasing thanks to modern advances in technology and improved public health, it’s also important to consider how healthy and well we feel as we age and get into our golden years.

In this article, we’ll discuss the differences between healthspan vs. lifespan, plus explore some practical tips and tricks to help you not only live longer but also live better.

What Is Lifespan?

“Lifespan” refers to the number of years a person lives. Lifespan has increased in the past few decades, thanks in part to improvements in healthcare like advancing medical practices, treatments for infections and illnesses, and surgical innovations. In fact, the United Nations estimated that the average global life expectancy in 2019 was 72.6 years, a huge increase from just 45.7 years in 1950. 

Interestingly, though, the United States has actually seen decreases in life expectancy over the past few years, with some researchers attributing this to declining rates of reduction in cardiovascular mortality. 

What Is Healthspan? 

“Healthspan,” meanwhile, refers to the number of years that a person lives in relatively good health — in other words, the years that they live free from serious illness or chronic diseases. It’s important to consider healthspan along with lifespan because it can be an important indicator of how long people can live independently, move freely, and just enjoy life without having to deal with the burden of long-term medical issues.

Why healthspan matters 

Even though lifespan has increased significantly, healthspan has not increased in the same way. Some researchers have estimated a 9-year gap between the average lifespan and average healthspan, and that people will spend an estimated 1/5th of their life dealing with a serious health issue. In other words, increasing your lifespan and living for a longer number of years does not, unfortunately, necessarily mean that those extra years will be healthy. 

So if you’re looking to improve your longevity, it’s more involved than just extending the number of years you live; it’s also about improving the quality of those years. For example, an 80-year-old who can walk, cook, and live independently has a better health span than an 80-year-old with limited mobility and who is struggling with chronic conditions like diabetes and arthritis.

Boosting Your Healthspan

Fortunately, there are plenty of evidence-based strategies that you can use to improve both your healthspan and your lifespan. 

Eat healthily 

Filling your diet with healthy, nutritious whole foods is a great first step for both maximizing your lifespan and improving your quality of life. A 2023 study suggested that following healthy longevity-associated diet patterns like eating more whole grains, nuts, and fruits, and minimizing consumption of sugar and processed meat was associated with an increased life expectancy of 10.8 -10.4 years.

Not only does a good diet support your metabolic health and manage your weight, but it can also reduce inflammation, all of which are important for long-term wellness and for protecting your body against chronic conditions that can occur later in life and impact your wellness. 

Exercise regularly 

Staying active can play a huge role in improving your lifespan. Benefits range from improved muscle strength, improved metabolism, fighting inflammation, and improving cardiovascular health — all of which can help support your body against common chronic health conditions associated with aging, like cardiovascular disease, diabetes, and sarcopenia. In addition, staying strong and building muscle can help improve your mobility and independence, both of which are important for your quality of life as you age. 

Handgrip: A Surprising Indicator of Longevity

So how can you tell if you’re on the right track for healthy longevity? Besides regular doctor’s visits and health checks, handgrip strength (in other words, how hard you can squeeze something) is proving to be a surprisingly accurate predictor of longevity, strength, and overall health. 

• One study found that weaker grip strength was correlated with an increased risk of death from cardiovascular causes, as well as an increased incidence of stroke. 

• In adolescents, weaker grip strength was associated with insulin resistance and metabolic syndrome.

• Grip strength is used as part of an algorithm that helps diagnose sarcopenia, or muscle wasting, which can be a serious indicator of life quality especially in older adults. 

• Finally, a study found that poor grip strength was linked to higher mortality rates. 

 Because of this, testing your grip strength is a relatively simple, inexpensive, and accurate method for assessing your overall health. Handheld dynamometers like the InGrip can help you comfortably and accurately assess your grip strength and stay on top of your overall health as you age.

Quality Is Equally as Important as Quantity

While living a long life is the goal for many of us, it’s only half the battle. The real victory lies in making sure that you can spend those extra years feeling healthy, mobile, and fulfilled. Through smart nutrition, regular exercise, and paying attention to important health markers like grip strength, you can give yourself the best chance at a long and good life for years to come.