Lifespan and Healthspan Explained (and How to Improve Them Both)

Photo by Elina Fairytale

Written by Katie Koschalk, a health and wellness writer, certified holistic nutritionist, and certified personal trainer based in California.

Most people hope to live a long life, but more importantly, they want those years to be good ones. That’s where the concepts of lifespan and healthspan come in. Lifespan is how long you live, while healthspan is how long you live well.

Fortunately, many of the same habits that can extend your years also improve the quality of them. 

What’s the Difference Between Lifespan and Healthspan? 

While the two terms are closely related, they measure different aspects of aging. Lifespan refers to the total number of years you live, from birth to death. It’s purely about quantity. 

Healthspan, on the other hand, is about quality. It’s the portion of your life spent in good health, free from serious illness, disability, or chronic pain.

Ideally, we want both numbers to be high, but for many people, healthspan falls short of lifespan. That means later years may be marked by disease, limited mobility, or a reduced ability to enjoy life. 

By building habits that support both, you can increase the likelihood that your later years will be not only longer, but also healthier and more fulfilling.

Tips for Improving Lifespan and Healthspan 

Let’s take a look at the everyday choices that can help you boost both your lifespan and your healthspan.

Move Your Body Regularly

Exercise is one of the most powerful tools you have for promoting longevity and staying functional. 

• For lifespan, research suggests as few as 15 minutes of exercise daily may extend your life by three years. And the risk of premature death may decrease by four percent for each additional 15 minutes of daily physical activity. 

• For healthspan, regular physical activity helps maintain muscle, bone, and balance, while also boosting mood, sleep, stress levels, and self-esteem.

Aim for at least 150 minutes of moderate-intensity cardiovascular activity per week and strength training twice a week. 

Prioritize Quality Sleep

Sleep is the time when your body repairs, regenerates, and regulates key systems.

• For lifespan, research links consistent sleep patterns and adequate sleep duration to greater longevity. Just note that more sleep isn’t always better—sleeping more than eight to nine hours a night has been linked to reduced longevity. 

• For healthspan, sufficient, quality sleep improves memory, mood, focus, and recovery, helping you function at your best.

Adults should aim for seven to nine hours per night and establish a consistent sleep routine. 

Eat More Plant-Based Foods

Shifting more of your diet toward plants can have powerful benefits for both longevity and quality of life.

• For lifespan, plant-based diets are linked to lower risks of heart disease, certain cancers, type 2 diabetes, and other chronic illnesses.

• For healthspan, individuals on a plant-based diet have reported higher energy levels and better general functioning compared to those not on a plant-based diet. 

You don’t have to go fully vegetarian or vegan—simply aim to fill more of your plate with vegetables, fruits, legumes, nuts, seeds, and whole grains.

Stay Socially Connected

Strong social bonds are important for body and mind.

• For lifespan, researchers report that maintaining healthy social networks may result in improved immunity and an extended lifespan.

• For healthspan, relationships have been shown to reduce stress, boost emotional resilience, and foster a sense of purpose.

Make time to connect regularly with friends, family, or your community, whether in person, over the phone, or virtually. 

Consider Smart Supplementation 

While a healthy lifestyle is the foundation for a long, vibrant life, certain supplements may offer extra support. One such supplement is ergothioneine, an amino acid with powerful antioxidant properties. 

• For lifespan, ergothioneine helps combat oxidative stress and inflammation, two major contributors to aging and chronic disease. These protective effects may support longevity. In fact, one epidemiological study found that populations with higher dietary intake of ergothioneine, primarily through mushrooms, live longer.

• For healthspan, ergothioneine’s protective effects on brain, heart, and mitochondrial health may help preserve physical and cognitive function as you age.

You can get ergothioneine from foods (primarily mushrooms), but only in small amounts. Supplementing with MitoPrime® can offer a more substantial boost. MitoPrime® delivers a highly bioavailable, fermented form of ergothioneine that’s been shown to scavenge free radicals 34 times more effectively than glutathione. 

The Takeaway

You can’t control every factor that affects lifespan and healthspan, but you can make choices that support both. Moving your body, sleeping well, eating nourishing foods, staying connected, and taking protective supplements like ergothioneine can help you enjoy more years (and more good years) of life. Think of these habits as a daily investment in your future self.