By Marnie Kunz, CPT

Healthspan is making waves in the news lately, and for a good reason - measuring quality of life instead of just length of life is important. Healthspan is the period of life when a person is “healthy.” This can mean different things to different people, but it generally means being free of serious diseases. Looking at the average health span of people living in different areas can help predict your health span based on where you live. Also, we’ll delve into ways you can improve your healthspan and increase your chances of living a healthy, disease-free life.

What Is Healthspan?

Healthspan is the period of a person’s life when they are generally healthy and free of chronic or severe diseases. Instead of looking at lifespan, which measures how long a person lives, healthspans help reflect quality of life.

In terms of defining “good health,” diseases that can impede health spans are the leading causes of death. The top 10 conditions causing death are listed below, according to the Washington University Institute for Public Health:

Heart disease
Lung cancer
Chronic obstructive pulmonary disease (COPD)
Stroke
Lower respiratory infections
Alzheimer’s disease
Type 2 diabetes
Colorectal cancer
Breast cancer
Prostate cancer

Healthspan Vs. Lifespan

Healthspan measures how long a person lives in a healthy, disease-free state. In contrast, lifespan measures how long a person lives from birth until death. While a long lifespan can indicate good health, many people live with chronic diseases and conditions as they age, affecting their quality of life. On the other hand, health span is a better measure of how long a person lives while in good health, free of severe diseases and conditions.

Measuring Healthspan

While lifespan is easy to measure and study, healthspan is harder to gauge. It has not been studied until relatively recently. However, the World Health Organization (WHO) has researched the topic. WHO categorizes healthy life expectancy (HALE) based on country, with some key stats listed below:

Japan has the highest healthy life expectancy, at 74.1 years.
In the U.S., the average healthy life expectancy is 66.1 years.
The Western Pacific region has the highest regional healthy life expectancy, at 68.6 years, followed by Europe, at 68.3 years.

The average health span in the U.S. is 66.1 years, according to WHO. The average lifespan is 76.1 years, according to the Centers for Disease Control and Prevention. This means the average American lives for 10 years with a severe or chronic disease. But there are ways to improve your healthspan and decrease your risk of disease.

How to Improve Your Healthspan

1. Get regular check-ups.

Preventative care can help reduce your disease risk and prevent conditions from escalating to critical or life-threatening levels. Get an annual physical, and follow your doctor’s guidelines for regular mammograms, prostate checks, gynecology, and dermatology appointments. These screenings will help your doctors catch any early signs of cancer or other diseases and prevent conditions from progressing to a critical state.

2. Do cardiovascular exercise regularly.

Aerobic - or cardiovascular - exercise strengthens your heart and helps reduce your risk of chronic diseases like heart disease and diabetes. Integrate walking into your daily activities by setting a step goal to stay active and keep your heart healthy.

3. Strength train.

Strength training exercises will help your muscles and bones stay healthy as you age. Doing strength workouts also reduces your risk of osteoporosis and slows down muscle loss that comes with age. Do at least two strength training workouts per week to improve your health.

4. Sleep enough.

The average adult needs between 7 and 9 hours of sleep each night, according to the National Academy of Sports Medicine. If you don’t get at least 7 hours of sleep a night, take steps to sleep more. Try unplugging from all your devices at least an hour before sleep, taking naps, and doing soothing activities before bed to help you sleep better.

5. Reduce your sitting time.

Sedentary lifestyles, which include lots of sitting, are linked to increased risk of diseases, including cardiovascular diseases, diabetes, hypertension, and cancers, according to researchers. Reduce your sitting time by taking phone calls while walking and adding more movement breaks throughout your work days.

6. Connect with others.

People who live long and have increased health spans have strong community connections. Strengthen your connections with those you’re close to and if you feel isolated, join a community group or club for support.

7. Eat nutritious foods and avoid ultra-processed foods.

A diet that is rich in “real” whole foods will help noursih your body, prevent inflammation, and ward off disease. Eat fresh fruits for sweet snacks instead of ultra processed foods like chips, French fries, and pre-packaged baked goods. Shopping at farmer’s markets and buying more produce can help improve your health.

8. Have a Pet.

Pets offer many health benefits, including companionship. Having a dog increases your daily activity by going on walks together. People with pets generally have decreased blood pressure, cholesterol levels, triglyceride levels, feelings of loneliness, anxiety, and symptoms of PTSD, according to the CDC. If you have room in your home, schedule, and budget, adding a pet to your home is a great way to boost your health and decrease your risk of diseases.

9. Practice stress relief techniques.

Stress is a fact of modern life, and it’s crucial to combat the effects of stress by taking time for self-care and other stress-relief activities. Take time to unplug from all your devices, unwind with a hike, and enjoy some quiet time. High-stress levels can lead to high blood pressure, heart disease, stroke, obesity, and diabetes.

10. Meditate.

Practicing just 10 minutes of meditation a day can have a significant impact on your health. Meditation can improve symptoms of stress-related conditions, including irritable bowel syndrome (IBS), post-traumatic stress disorder (PTSD), and fibromyalgia, as well as improve memory, focus, and mental clarity, according to UC Davis Health. If you’re a beginner, try a meditation app to help you get started. My favorite meditation app is also free - check out Healthy Minds to download the app and try it out.

FAQs

What does the term healthspan refer to?
Healthspan is the length of time that a person is healthy and free of severe and chronic diseases.

What are the healthspan habits?
You can improve your healthspan by exercising regularly - including strength training, eating a nutritious diet, getting enough rest and sleep, and building a strong support system with others.

What is the healthspan in the United States?
According to the World Health Organization, the average healthspan in the U.S. is 66.1 years.

What measures can you take to improve your health and reduce your risk of diseases? If you need a workout program to help you step up your cardio or strength training routine, head to the Runstreet Training Center.

Here’s to many healthy years to come!😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

What Is Healthspan and How Can It Improve Your Life?