Healthy ageing: what is backed by evidence and what isn't (and which habits matter most)
The pillars of healthy ageing, backed by data: activity and strength, Mediterranean eating, sleep, heart and brain health. What is supported and what is not.
4 min readEducational content by RejuvelookUpdated in October 2026
In short
Ageing well depends mostly on a few habits kept up over years: moving every day with some strength work, eating the Mediterranean way, sleeping enough, not smoking, and keeping blood pressure, blood sugar and cholesterol in check. These have solid evidence and add healthy years. Many anti-ageing products do not.
Key points
- Five low-risk habits were linked to about 14 more years of life expectancy at 50 in women and about 12 in men.
- The WHO recommends 150 to 300 minutes of moderate activity a week, plus strength exercise at every age.
- In Spain's PREDIMED trial, a Mediterranean diet with extra virgin olive oil or nuts cut major cardiovascular events by about 30%.
- Both short and long sleep are linked to higher mortality.
- The Lancet Commission estimates that nearly half of dementia cases could be prevented or delayed by tackling 14 modifiable risk factors.
Ageing well does not depend on a secret or a product. It depends mainly on a handful of habits kept up over years, and on catching risk factors in time. This guide covers the pillars with the strongest evidence and separates what is supported from what is not yet. Living on the Costa del Sol, several of them are within easy reach.
What ageing well means
Ageing well is not just living longer. It means keeping your independence, strength, memory and ability to do what matters to you for more years. The good news is that much of this can be influenced.
In two large cohorts followed for more than 30 years, five low-risk habits made the difference: not smoking, a healthy weight, at least 30 minutes of physical activity a day, alcohol in moderation and a good-quality diet. At 50, people who met all five could expect about 14 more years of life if they were women and about 12 if they were men [1].
Moving: fitness and strength
The WHO recommends that all adults do 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening exercise at every age. It also calls for less time sitting down [2]. Some activity is better than none, and more is better.
Cardiorespiratory fitness is a powerful predictor of health. In a meta-analysis of 33 studies, each extra unit of aerobic capacity was linked to 13% lower mortality [3].
Keeping your muscle
With age we lose muscle mass and, above all, strength. When the loss is significant it is called sarcopenia. The European consensus now defines it by low strength, confirmed by muscle quantity or quality, and calls it severe when physical performance also falls. Nor is it confined to old age: it can begin earlier [4].
Strength is therefore a sign worth watching and training. Strength exercise and enough protein are the basic tools. If you also want to lose weight, keeping muscle while you do is key, as our guide to medical weight loss in Spain explains.
Eating well: the Mediterranean pattern
The eating pattern with the best cardiovascular evidence has a Spanish accent. In the PREDIMED trial of 7,447 people at high risk, a Mediterranean diet enriched with extra virgin olive oil or nuts cut heart attacks, strokes and cardiovascular deaths by about 30% compared with a low-fat diet [5].
In practice: vegetables, fruit, pulses, wholegrains, fish, nuts and olive oil as your main fat, with little ultra-processed food and few sugary drinks. The local markets make it easy.
Sleeping enough
A meta-analysis of more than 1.3 million people found higher mortality both in short sleepers and in long sleepers [6]. The data are observational, and long sleep can be a sign of another illness. Even so, regular, sufficient sleep is a sensible pillar, and loud snoring with breathing pauses deserves a medical look.
Heart, metabolism and brain
Blood pressure, blood sugar and cholesterol are the modifiable factors that weigh most on how you age. Controlling them protects your heart and your brain. The 2024 Lancet Commission estimates that nearly half of dementia cases could be prevented or delayed by acting on 14 factors, including high blood pressure, high LDL cholesterol, diabetes, inactivity, untreated hearing or sight loss, and social isolation [7].
Several of those factors have nothing to do with blood tests. Looking after your hearing and sight, continuing to learn and keeping an active social life are part of prevention, not extras [7]. Having your hearing checked, and using hearing aids if you need them, is one of the simplest and most overlooked steps.
Knowing where you stand is the first step. Our guide to longevity medicine explains what to measure and why.
What the evidence says
Each statement shows its level of evidence and the sources behind it.
Supported
- Not smoking, regular physical activity, a healthy weight, a good-quality diet and alcohol in moderation are linked to many more years of life.[1][2]High-quality evidence
- A Mediterranean diet with extra virgin olive oil or nuts reduces major cardiovascular events in people at high risk.[5]High-quality evidence
With caveats
- Cardiorespiratory fitness and muscle strength predict mortality and independence, and both improve with training at any age.[3][4]Moderate evidence
- Controlling modifiable risk factors, such as blood pressure, cholesterol, hearing loss or inactivity, could prevent or delay a substantial share of dementia.[7]Moderate evidence
Not enough support
- Sleep duration is linked to mortality in observational studies; it has not been shown that changing it alone alters the outlook.[6]Low-quality evidence
- Drips, supplements and anti-ageing therapies without human trials: no evidence to recommend them.Experimental
Risks, and who this is not for
The habits in this guide are safe for most people, but they need adapting if you have heart disease, joint problems or take medication. Build up intense exercise gradually and, if you have symptoms or risk factors, check first. Be wary of shortcuts: drips, supplements and therapies that promise to slow ageing rarely have human trials to back them.
How it works at Rejuvelook
At Rejuvelook, healthy ageing starts from what has the strongest evidence and can be measured: cardiometabolic risk, weight and body composition. We do this within our weight and metabolic health programme, online anywhere in Spain and in person in Fuengirola, in English or Spanish.
It starts with a medical video consultation and, if indicated, blood tests at a lab near you. The doctor helps you choose a few priorities, with measurable goals and regular reviews, and reports are available in English for your GP at home.
When to see a doctor
Book a medical consultation, or go to A&E if it is severe or sudden, if you notice:
- Repeated falls, losing the strength to get up from a chair, or walking noticeably more slowly.
- Memory lapses that affect daily life or that people around you have noticed.
- Loud snoring with pauses in breathing, or heavy daytime sleepiness.
- Hearing or sight loss that has not been checked.
Frequently asked
Is it too late to start exercising at 60 or 70?
No. Strength and fitness improve with training at any age. What matters is starting gradually and adapting it to your health.
Which strength exercises are right?
Ones that work the big muscle groups, such as squats, pushes and pulls, using body weight, bands or machines. Two days a week is a sensible starting point.
Should I take supplements to age better?
Only if there is a deficiency or a specific reason, such as low vitamin D in some cases. Without one, supplements do not replace habits and some carry risks.
How do I know if I am losing muscle?
The first sign is usually strength: it gets harder to get out of a chair or carry shopping. A doctor can measure grip strength and body composition.
Can I be followed up online?
The cardiometabolic side, yes: a video consultation anywhere in Spain, in English or Spanish, with blood tests at a lab near you. You can also be seen at the clinic in Fuengirola.
Do memory games prevent dementia?
They can be enjoyable and stimulating, but what has the strongest support is whatever protects the brain as a whole: physical activity, controlled blood pressure and cholesterol, looked-after hearing and an active social life.
Do I need a check-up before changing my habits?
To start walking more or eating better, no. If you plan to start intense exercise and have risk factors or symptoms, a consultation first is wise.
References
Sources checked against PubMed or Crossref. Cited as plain text, without links.
- 1.Li Y, Pan A, Wang DD, Liu X, Dhana K, Franco OH, et al. Impact of Healthy Lifestyle Factors on Life Expectancies in the US Population. Circulation. 2018;138(4):345-355. doi: 10.1161/CIRCULATIONAHA.117.032047. PMID: 29712712.Verified on 2 October 2026
- 2.Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. doi: 10.1136/bjsports-2020-102955. PMID: 33239350.Verified on 2 October 2026
- 3.Kodama S, Saito K, Tanaka S, Maki M, Yachi Y, Asumi M, et al. Cardiorespiratory fitness as a quantitative predictor of all-cause mortality and cardiovascular events in healthy men and women: a meta-analysis. JAMA. 2009;301(19):2024-35. doi: 10.1001/jama.2009.681. PMID: 19454641.Verified on 2 October 2026
- 4.Cruz-Jentoft AJ, Bahat G, Bauer J, Boirie Y, Bruyère O, Cederholm T, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16-31. doi: 10.1093/ageing/afy169. PMID: 30312372.Verified on 2 October 2026
- 5.Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378(25):e34. doi: 10.1056/NEJMoa1800389. PMID: 29897866.Verified on 2 October 2026
- 6.Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010;33(5):585-92. doi: 10.1093/sleep/33.5.585. PMID: 20469800.Verified on 2 October 2026
- 7.Livingston G, Huntley J, Liu KY, Costafreda SG, Selbæk G, Alladi S, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Lancet. 2024;404(10452):572-628. doi: 10.1016/S0140-6736(24)01296-0. PMID: 39096926.Verified on 2 October 2026
Educational content. It does not replace a medical consultation or provide a diagnosis. Tests and treatments are indicated only after medical consultation and in line with regulation.