Science-backed signs you’re aging better than you think –Longevity experts

Healthy aging is increasingly defined not just by lifespan, but by the quality of life as we grow older.

Experts emphasize that it’s about thriving with vitality, maintaining independence, and cultivating emotional and social wellbeing.

“Healthy aging can be quantified in many ways, but at its core, it is about growing into yourself with strength and intention,” says Dr. Michaela Robbins, DNP, nurse practitioner and hormone and longevity expert. “It’s not about resisting time, but embracing it with vitality and self-care.”

Dr. Cristina Del Toro Badessa, MD, a board-certified emergency medicine physician and longevity specialist, explains that healthy aging often shows in energy levels, attitude, and intentional living.

“Those who age well maintain curiosity, optimism, and the strength to enjoy daily activities,” she says. “It looks like intentional nutrition, regular exercise including strength and flexibility training, quality sleep, hormonal balance, stress management, and positive relationships.”

While genetics play a role, they account for only about 20–30% of aging outcomes. Lifestyle and environment—diet, activity, sleep, stress management, and habits like smoking and drinking—have a far greater influence, experts note. This is where epigenetics comes in: our daily choices can influence how our genes express themselves.

1. Maintaining Physical Strength and Mobility

Being able to move easily—walking, climbing stairs, or carrying groceries—is a classic marker of healthy aging. “Good strength, balance, and endurance mean you can stay independent and continue doing the activities you love,” says Dr. Badessa.

READ ALSO: Early smartphone use among youths tied to lasting mental health struggles–Study

Dr. Robbins adds that staying active benefits not only yourself but also those around you, whether keeping up with grandkids or playing sports without fatigue.

2. Staying Curious and Mentally Sharp

Cognitive engagement is key. “Those aging well remain alert, able to learn new skills, enjoy reading, or tackle puzzles,” says Dr. Badessa. Hobbies that stimulate the brain, from Wordle to Scrabble, can help preserve mental function and independence.

3. Emotional Resilience and Positive Outlook

A hopeful and adaptive attitude supports better mental health and reduces chronic stress. “Emotional resilience helps maintain social connections and lessens the risk of loneliness or depression,” Dr. Badessa notes. Hormonal balance also plays a role, and working with a healthcare provider may support emotional wellbeing.

4. Strong Social Connections

Social engagement improves mood, provides a sense of belonging, and may even extend lifespan. “People who maintain relationships through regular interactions, volunteering, or community activities have better emotional health,” Dr. Badessa says. Joining clubs, support groups, or community events can foster these connections at any age.

5. Passion and Purpose

Having a meaningful hobby or role fuels longevity. “A sense of purpose—whether through hobbies, work, caregiving, or creative pursuits—keeps you active, mentally stimulated, and emotionally satisfied,” Dr. Badessa explains. Dr. Robbins adds that combining these factors leads to a life of energy, clarity, connection, and confidence at any age.

Experts agree that it’s never too late to cultivate habits that promote healthy aging. Prioritizing movement, mental engagement, social ties, emotional balance, and purpose can transform how you age, regardless of your starting point.

Healthy aging, they say, is less about the number of years lived and more about living those years fully, with vitality, curiosity, and connection.