The idea of a centenarian – a person who has reached (or even surpassed) the age of 100 – once seemed improbable, like something out of a science fiction movie, where technology could attain feats beyond the human imagination.

However, in 2020, the number of centenarians in Singapore doubled from 700 in 2010 to 1500^[1].

This remarkable growth challenged our preconceived ideas about longevity and raised hopes that we might significantly extend human life expectancy. Building on this optimism, Laura Carstensen of Stanford University suggested that half of the five-year-olds in Singapore at that time could expect to live to 100^[2].

Amid these breakthroughs and hopes for elongated lifespans, we must also confront the stigma associated with ageing. Perceived as a time of loss – particularly of productivity and autonomy – the stigma surrounding ageing is highlighted by a noticeable lack of opportunities for the ageing population. The emergence of Botox reflects a society fixated on youth, while the scarcity of complex, multidimensional elderly characters in popular culture suggests a narrow portrayal of the elderly. Dr Peter Attia, a physician focusing on the science of longevity, calls for a radical reimagining: ageing is inevitable^[3]. It should be considered a fulfilling journey as opposed to a burden.

As we near the prospect of celebrating many centennial birthdays, we must epitomise what Dr Attia calls “active ageing.” In this article, we’ll explore how you can take actionable measures to redefine longevity – and celebrate life – on your terms.

EXERCISE: MORE THAN JUST MOVEMENT
Regardless of age, regular exercise holds the key to unending physical and mental benefits: it allows us to maintain independence, mental clarity, and bodily strength. A study by the American Heart Association highlighted that individuals who engage in moderate or rigorous physical activity respectively have a 20-21% and 19% lower risk of mortality from all causes^[4]. Dr Attia often emphasises that “exercise is the only proven fountain of youth,” exemplified by its connection to maintaining a high VO² Max (which indicates the health of your heart and lungs). Dr Attia suggests that even a moderate increase in physical activity can sufficiently advance an individual’s VO² Max regardless of their starting point.

In addition to aerobic exercises like walking, swimming, or cycling, try incorporating strength training and flexibility exercises into your fitness routine as you age. Dr Attia highlights grip strength as a particularly significant predictor of longevity, suggesting that enhancing muscular fitness can be crucial for extending life expectancy.

Simple bodyweight exercises such as squats, lunges, and push-ups help maintain muscle mass and bone density, reducing the risk of falls and fractures. Yoga and tai chi are excellent for improving balance, flexibility, and coordination, promoting overall mobility, and reducing the risk of injury. Activities like gardening, dancing, or recreational sports also provide enjoyable ways to stay active and socialise with others. It’s essential to listen to your body, ​​start slowly, and gradually increase the intensity and duration of your workouts to ensure long-term sustainability.

NUTRITION: THE FOUNDATION OF LONGEVITY
Contemporary healthcare is often reactive, which, in hindsight, could be fatal. Preventive steps to remedy chronic illnesses will serve individuals much more meaningfully than simply reacting once those chronic conditions are at their worst.

Nutrition is one of the most powerful ways to prevent the onset of illnesses and chronic conditions. By fueling our bodies with a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats, we can ward off diseases and keep our bodies functioning optimally. Dr Attia advocates for viewing food as “information for our cells,” a way to communicate with our bodies and support our overall ​well-being​​.​

To get started, Attia recommends shopping the perimeter of the grocery store to find whole, unprocessed foods like meats, dairy, grains, fruits and veggies. Also, consider consulting a nutritionist to tailor your diet to your specific health needs and goals. It always helps to increase your intake of high-quality protein to support muscle mass and overall health.

SLEEP: THE SILENT HEALER
It’s important to acknowledge that our sleep patterns change as we age; however, prioritising a good night’s sleep should remain a constant, unshakable principle throughout our lives. Deep, restorative sleep connects cognitive function, emotional balance and physical health, therefore impacting our ability to function on the most micro level. The University of California, Berkeley even revealed that consistent, quality sleep can potentially lower the risk of Alzheimer’s and dementia in older adults^[5].

Creating a sleep-conducive environment and establishing a calming pre-sleep routine are essential steps to improving sleep quality. Limiting screen time, reducing caffeine intake, and engaging in relaxation techniques before bed, like mindfulness exercises, breathing drills, and meditations, can enhance the depth and duration of your sleep.

Similar to evaluating your nutrition and physical activity, you should assess and monitor your sleep. Several commercial devices, wearable technology and beds, are available to help you gain insights into how to sleep better; you can even download smartphone apps that track your sleep cycle and offer daily (and monthly) analytics.

MENTAL AGILITY: KEEPING THE MIND SHARP
A healthy body is inseparable from an active, healthy mind. Cognitive decline is perhaps one of the most fearful aspects of ageing, but it’s not inevitable. In fact, the ability to retain our cognitive abilities is within our reach most of the time. You could opt for something as simple as using your non-dominant hand to perform basic tasks, or read books regularly to stay sharp.

Cognitive health is an essential component of active ​ageing​​​. It affects our ability to maintain a positive outlook on life; therefore, engaging in intellectually stimulating activities, socialising and constantly challenging ourselves must become standard practices. Dr Attia points out, “The brain thrives on challenge. Learning something new is like strength training for your neurons.” A key way to achieve this is by honouring a commitment to lifelong learning, whether through reading, taking online courses, learning a musical instrument, or even speaking a new language.

Smaller habits you can start with to build cognitive strength include daily reading, playing brain games, and social learning. Dedicate a fixed time each day to read – it could be books, articles, or even excerpts about random topics that excite you. Engage in brain games like puzzles, crosswords, sudoku or other digital apps designed to enhance cognitive functions. And lastly, find communities that encourage you to enhance your cognitive abilities. Join clubs or groups that focus on learning new skills and hobbies. The social element of meeting new people will add an extra layer of mental stimulation to the mix.

NURTURING CONNECTIONS: THE HEART OF HEALTHY AGEING
The news is ablaze these days with reports of a looming “loneliness epidemic” in youngsters and elderly people alike. With the advent of urbanisation and digital communications replacing intimate, meaningful face-to-face interactions, more people are reporting a sense of disconnection from others. Addressing the loneliness epidemic is crucial for mental and physical well​-​being, as chronic loneliness is linked to higher risks of depression, anxiety, cardiovascular disease, and an overall reduced quality of life. Even though it might sound trivial, strengthening our social connections and fostering supportive communities can promote healthier, happier lives.

In fact, research shows that loneliness can increase our risk for premature death – it makes us more likely to die of a heart attack by 29% and of a stroke by 32%^[6].

While it may feel challenging to build new bonds and find like-minded people, it’s necessary to our overall ​well-being​​​. Human beings are inherently social animals who thrive in communal settings; they nurture a sense of belonging and purpose by allowing people to rely on each other freely and openly. There are many incremental measures you can take to build and maintain social networks, digitally, and even in person. While social media may set us back in some respects, it’s allowed us to stay connected in every sense of the word; regular interaction with friends and family, no matter where they are in the world, is always possible through phone calls, emails, texts and so on. Using these tools to keep in touch with those close to you is a small, convenient step to take to combat loneliness.

Additionally, experimenting with new experiences can also allow you to find purpose and community. Volunteering, for example, can evoke powerful sentiments by allowing you to give back to others, and serve your community to gain a deeper sense of purpose. It offers the valuable experience of working in a team as well, which can enhance your learning and introduce you to new people. The same principles apply to other forms of community engagement, like participating in organising (or merely attending) local events, clubs and workshops that align with your interests.

EMBRACING CHANGE: THE FINAL INGREDIENT
Change is notoriously difficult, but like ageing, it’s also inevitable. Making peace with the fact that our lives will constantly evolve in a way that may or may not always appeal to us is crucial to ageing well. Navigating the later stages of life is synonymous with navigating changes: changes in our appearances, bodies, social relationships, and how the world perceives us. Embracing this change instead of resisting it will, more often than not, culminate in a positive mindset that can transform challenges into opportunities for growth and reflection.

It’s important for the ageing population to adapt to change because it allows older individuals – who are otherwise dubbed as regressive – to stay engaged, connected, and relevant in society. Adapting to change, therefore, complements Dr Attia’s suggestions of enhancing cognitive function, physical health, and emotional well-being. The resilience and flexibility that come with embracing change will allow you to quickly adjust to your exercise, nutritional needs, and strategies for mental well​-​being. Additionally, adapting to new technologies, social norms, and environments enables older adults to remain active participants in their communities. This participation allows for them to pursue personal growth and fulfillment throughout their lives.

Embracing change is only possible with mindfulness and reflection. Regularly take stock of your life, acknowledging changes and adjusting your mindset and habits accordingly. Stay ​c​​​urious​​ because it leads to learning and learning leads to growth. Keep asking questions and exploring new interests.

A BLUEPRINT FOR THRIVING
Ageing with agency is an art, but it’s also a science that blends the wisdom of our years with proactive, evidence-based steps that increase our propensity for health and happiness. It’s about more than just surviving; it’s about flourishing – cultivating a life rich with purpose, connection, and joy. Adopting the pillars mentioned in this article into daily life requires more than just knowledge; it demands action. Start with achievable goals, and gradually build up to more significant changes. The journey of a thousand miles begins with a single step, and the path to ageing well is no different. Celebrate the milestones, no matter how small, and remember, the goal is progress, not perfection.

The latter half of our lives is affectionately dubbed our “golden years.” We possess the power to ensure they stay truly golden in every sense, not dimmed by fear or inaction but illuminated by the choices we make every day. In embracing these principles, we recognise that ageing isn’t about loss but about evolving, growing, and thriving to become the best versions of ourselves.

¹ Duke-NUS Medical School. (2020). Reaching 100: Number of centenarians in Singapore has doubled in 10 years. Retrieved from https://www.duke-nus.edu.sg/allnews/reaching-100-number-of-centenarians-in-singapore-has-doubled-in-10-years-(straits-times-premium)
² The Straits Times. (2013). Living to be 100: Governments, society need to catch up, say experts at longevity forum. Retrieved from https://www.straitstimes.com/singapore/living-to-be-100-governments-society-need-to-catch-up-say-experts-at-longevity-forum
³ Attia, P. (2023). *Outlive: The Science and Art of Longevity*. Penguin Publishing Group.
⁴ American Heart Association. (2022). New study finds lowest risk of death was among adults who exercised 150-600 minutes/week. Retrieved from https://newsroom.heart.org/news/new-study-finds-lowest-risk-of-death-was-among-adults-who-exercised-150-600-minutesweek
⁵ University of California, Berkeley. (2023). Deep sleep may mitigate Alzheimer’s memory loss, Berkeley research shows. Retrieved from https://www.humansleepscience.com
⁶ Centers for Disease Control and Prevention. (2021). Lonely older adults. Retrieved from https://www.cdc.gov/aging/publications/features/lonely-older-adults.html

Azeem Sulehri is a Research Analyst at the Centre for Research on Islamic and Malay Affairs (RIMA). He completed his undergraduate studies in political science and has experience working with the government and in tech. He is interested in longevity research, South Asian literature, and behavioural economics.