“Super-agers” are people in their 70s, 80s, and even 90s whose mental and physical capabilities rival those decades younger. Scientists are increasingly fascinated by this rare group—not just because they live longer, but because they live better. So, what’s their secret?
While there's no single fountain of youth, emerging research suggests super-agers may hold valuable insights into the habits, mindsets, and biology that support exceptional longevity.
1. They Challenge Their Brains Constantly
One of the most consistent traits of super-agers is a resilient, youthful brain. MRI studies show that parts of their brains—especially the anterior cingulate cortex (linked to attention and memory)—are thicker than in typical older adults, more closely resembling the brains of 50-year-olds.
What they do differently:
Engage regularly in mentally demanding activities: reading, learning languages, puzzles, strategy games, or even professional work.
Often seek out discomfort, choosing cognitive challenges over ease.
The takeaway? Cognitive strain keeps the brain fit—just like lifting weights keeps muscles strong.
2. They Prioritize Strong Social Connections
Super-agers tend to have deep, high-quality relationships and stay socially active. Social engagement is a powerful buffer against cognitive decline and depression.
What they do differently:
Maintain meaningful friendships, even as social circles shrink with age.
Continue to volunteer, join clubs, attend faith groups, or stay connected to family.
Loneliness, in contrast, is linked to increased mortality risk and cognitive decline.
3. They Keep Moving—and Moving Differently
Super-agers are often physically active, but what stands out is the intensity and variety of their movement. They don’t just walk—they hike, lift weights, dance, or even run marathons in their 80s.
What they do differently:
Engage in regular, often vigorous exercise—not just for heart health, but for brain health too.
Include strength training, which helps preserve muscle mass and balance.
Stay mobile in daily life: climbing stairs, doing their own shopping, gardening.
4. They Handle Stress Differently
Stress is a known aging accelerator. Super-agers appear to manage stress more effectively, often showing traits of emotional resilience, optimism, and purpose.
What they do differently:
Practice healthy coping strategies like journaling, walking, humor, or spirituality.
Maintain a sense of purpose, often rooted in relationships, creativity, or contribution.
Tend to forgive more easily and let go of grudges, which lowers stress hormones.
5. They Sleep Well and Consistently
Many super-agers report good quality sleep well into old age. Sleep is when the brain clears toxins and consolidates memory. Chronic poor sleep, on the other hand, is linked to dementia, cardiovascular disease, and premature aging.
What they do differently:
Maintain consistent routines and prioritize 7–8 hours of restful sleep.
Avoid stimulants, screens, or erratic bedtimes.
Often incorporate relaxation techniques or natural sleep aids (e.g., chamomile tea, meditation).
6. They Don’t Define Themselves by Age
This may be one of the most surprising findings: Super-agers don't see themselves as old. They maintain a growth mindset and identify more with who they are than the number on their birth certificate.
What they do differently:
Avoid ageist thinking and keep a youthful outlook.
Stay curious, adaptable, and open to new experiences.
Often take pride in defying expectations or pushing boundaries.
7. They May Be Genetically Lucky—But That’s Not the Whole Story
Genetics do play a role. Some super-agers have genes that reduce their risk of Alzheimer’s, heart disease, or inflammation. But studies show lifestyle outweighs genetics for the majority of longevity outcomes.
Final Thought:
Super-agers aren’t just lucky—they’re often intentional. They cultivate habits that keep their bodies strong, their minds engaged, and their spirits connected. While none of us can control our genes, we can all emulate the behaviors that help them thrive.
As Harvard neuroscientist Lisa Feldman Barrett put it: “If you want to be a super-ager when you’re old, do something hard today. And tomorrow. And every day.”