3 Simple Secrets to Living LONGER

There’s one thing we all want, one desire that unites us across generations, cultures, and walks of life: to live a long, healthy life.

We dream of spending more time with our children and grandchildren, of celebrating more birthdays and Christmas mornings, of making memories that will last a lifetime.

But as we age, the question of how to achieve this goal becomes increasingly pressing.

Now, a new study has shed light on three key factors that can help older adults not just survive, but thrive well into their 90s and beyond.

The research, published in the Journal of the American Geriatrics Society, analyzed data from 195 participants in the ilSIRENTE study, a prospective cohort study conducted in L’Aquila, Italy.

The findings were striking: physical performance, as measured by the Short Physical Performance Battery (SPPB) and gait speed, significantly correlated with increased survival rates in individuals aged over 80 years.

In fact, about 21 percent of the participants lived to 95 years of age, and those who reached this milestone had higher SPPB scores and faster gait speeds than those who died at younger ages.

So, what exactly is the SPPB, and how can it predict longevity? This simple test assesses balance, gait speed, and leg strength based on the ability to stand from a seated position in a chair. Based on their scores, participants in the study were classified as having severe, moderate, mild, or no functional impairment.

The results showed that those with higher SPPB scores and faster gait speeds had a lower risk of mortality before the age of 95. The average gait speed among participants who lived to 95 was 0.88 meters per second, compared to 0.78 meters per second for those who died at younger ages.

These findings underscore the importance of maintaining physical function as we age. As the study authors note, “Physical performance is…a reliable metric for assessing mortality risk in octogenarians. Our findings, together with available evidence, support the view that physical performance is a primary target for interventions to enhance longevity and extend health span.”

So, how can you improve your physical performance and increase your chance of living longer? The good news is that there are many simple, everyday activities that can help:

Stay active: Engage in regular physical activity, such as walking, swimming, or gentle strength training exercises. Even small amounts of movement can make a big difference in maintaining functional ability.
Focus on balance: Practice balance exercises, such as standing on one foot or walking heel-to-toe, to reduce the risk of falls and maintain mobility.
Build leg strength: Incorporate exercises that target the legs, such as squats or leg lifts, to improve the ability to stand up from a seated position and maintain independence.

Of course, it’s important to consult with a healthcare provider before starting any new exercise routine, especially for older adults with pre-existing health conditions. But by making physical performance a priority, you can take proactive steps to enhance your longevity and enjoy more precious moments with the people you love.

To a longer, healthier, and happier life,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

Sources:

Stefano Cacciatore, MD, et al. (2024). Three Keys to Longevity in Older Adults? Journal of the American Geriatrics Society. https://www.medscape.com/viewarticle/three-keys-longevity-older-adults-2024a10009l6