Have you ever wondered what it takes to live a long, vibrant life filled with joy? Last year, I set out on a journey to uncover the secrets of some of the world’s healthiest nations, places where people don’t just live longer—they thrive. From bustling cities to quiet coastal towns, I explored how older adults in these countries stay active, connected, and full of purpose. What I found wasn’t just about diet or exercise; it was about human connection, purpose, and a mindset that embraces every stage of life. Here’s how I’m applying those lessons to my own life, and how you can too.
Lessons from the World’s Healthiest Nations
The countries I visited—known for their impressive healthy life expectancies—aren’t perfect. Some are crowded, others face lifestyle challenges like smoking or obesity. Yet, they’ve cracked the code on aging well. Their secret? A focus on social bonds, purposeful work, and lifelong growth. Below, I share five practical habits I’ve adopted to live a longer, happier life, inspired by these global leaders in health and longevity.
1. Plan Your Future with Intention
When I hit my 60s, I realized something profound: I might have another 20 years—or more—of good health ahead. In many cultures, “old age” isn’t a fixed number but a state of mind. People in these healthy nations plan their later years with the same care they gave their careers in their 30s or 40s. It’s not about slowing down; it’s about dreaming big.
For me, this meant rethinking my path. I spent decades managing teams, but in my 50s, I found my true passion: storytelling. I’ve since written books, started a podcast, and even launched a video channel. Looking ahead, I’m excited to keep creating, maybe even taking on new projects like a documentary. Why? Because planning with purpose keeps you engaged and alive.
Purposeful planning in later years can add meaning and vitality to life.
– Longevity researcher
Here’s how you can start:
- Reflect on what excites you—maybe a hobby you’ve neglected or a skill you want to master.
- Set one big goal for the next decade, like learning a new language or volunteering.
- Break it into small, actionable steps to keep momentum going.
Planning isn’t just for the young. It’s a mindset that keeps your life vibrant, no matter your age.
2. Work Smarter, Not Harder
Retirement? Not for me, at least not in the traditional sense. In one of the healthiest countries, older adults work well into their later years—not out of necessity, but for connection and purpose. They’re driving taxis, guiding tours, or even sorting candy on assembly lines, often part-time or on flexible schedules.
I love my work as a writer, but I don’t want to be chained to a desk forever. Inspired by what I saw, I’m rethinking how I work. Maybe I’ll scale back on newsletters and focus on longer projects, like another book. The key is finding a rhythm that balances work with life’s other joys.
Here’s a quick guide to rethinking work:
- Identify what parts of your work spark joy or purpose.
- Explore flexible options, like part-time roles or consulting.
- Talk to others in your field about how they’ve adapted their work as they age.
Work doesn’t have to mean grinding away. It’s about staying engaged in a way that fits your life.
3. Build Bonds Across Generations
One of the most striking lessons came from watching older and younger people interact. In some countries, intergenerational connection is a cornerstone of health. Older adults teach, volunteer, or simply spend time with younger generations, fostering mutual respect and learning.
In the U.S., we tend to segregate by age, but I’m changing that in my own life. I’ve started mentoring younger writers and joining community groups where ages mix. It’s energizing to swap stories with someone half my age—or twice it. These connections boost mental wellness and even physical health, according to studies.
Intergenerational relationships spark joy and improve health outcomes.
– Psychology researcher
Try this to build your own intergenerational network:
- Join a local volunteer group that spans ages, like a community garden.
- Offer to mentor someone in your field or share your skills.
- Attend events where different generations naturally mix, like book clubs or workshops.
These relationships aren’t just nice—they’re a health strategy for a longer, happier life.
4. Choose Real Connection Over Screens
Here’s a confession: I’m guilty of scrolling too much. But in healthier countries, people prioritize face-to-face time over screens. Meals are long, phones are away, and conversations flow. Research backs this up: strong relationships are more critical to longevity than diet or exercise.
I’m making small changes, like banning phones at family dinners and cutting back on news apps. It’s not easy, but it’s worth it. Real conversations—with friends, family, or even strangers—fill your soul in a way no screen can.
| Activity | Impact on Longevity |
| Face-to-face socializing | High: Boosts mental and emotional health |
| Screen time | Low: Can increase isolation |
| Shared meals | High: Strengthens bonds |
Start small: invite a friend for coffee, or make dinner a screen-free zone. You’ll feel the difference.
5. Never Stop Learning
Lifelong learning isn’t just a buzzword—it’s a longevity booster. In some countries, education for older adults is a priority, with free or low-cost classes at universities. I’m inspired to keep my mind sharp by taking courses, maybe a writing workshop or even something totally new, like photography.
Learning in person is key. It’s not just about the knowledge—it’s about the people you meet. I’m eyeing programs at local universities that cater to older learners, where I can connect with others while growing my skills.
Learning keeps your mind young and your heart open.
– Education expert
Here’s how to embrace lifelong learning:
- Check out community colleges or lifelong learning institutes near you.
- Pick a subject that excites you, even if it’s outside your comfort zone.
- Commit to in-person classes for the social benefits.
Learning isn’t just about facts—it’s about staying curious and connected.
Why These Habits Matter
These five habits—planning with purpose, rethinking work, building intergenerational bonds, prioritizing real connections, and lifelong learning—aren’t just nice ideas. They’re backed by decades of research and real-world examples from the world’s healthiest nations. They’re about creating a life that’s not just longer, but richer.
I’ve seen firsthand how these practices transform lives. In my own journey, I’m finding more joy in small moments, like a coffee chat with a younger colleague or a quiet evening with family. Perhaps the most exciting part? These changes don’t require a complete overhaul—just a shift in perspective.
What’s one step you can take today to live a longer, happier life? Maybe it’s calling a friend, signing up for a class, or rethinking your work. Whatever it is, start small, and watch how it ripples through your life.
Longevity Formula: 40% Strong Relationships 30% Purposeful Work 20% Lifelong Learning 10% Intentional Planning
Life is a marathon, not a sprint. By adopting these habits, you’re not just adding years—you’re adding meaning. So, what’s your next step?
