Dr. Sofiya Milman is at the forefront of longevity research, dedicating her career to understanding the remarkable lives of “super-agers”—individuals who thrive well into their 90s and beyond. These people challenge the conventional view of aging, often leading vibrant, fulfilling lives far past the average American lifespan of 75 to 80 years.

As the director of human longevity studies at the Albert Einstein College of Medicine, Dr. Milman is spearheading an extensive study aiming to recruit 10,000 participants aged 95 and older, alongside their family members, to uncover the biological and lifestyle factors contributing to their extraordinary lifespans. Her mission? To identify not just what makes these super-agers exceptional, but to transform those findings into practical insights we can all apply to our lives.

In her conversations with various media outlets, including Business Insider, Dr. Milman emphasizes that while genetics certainly play a role, the path to longevity may be more accessible than we think. "It’s biologically plausible for us to live to 100 in good health, and we just need to make some adjustments to get there," she explains.

Key Insights for a Longer, Healthier Life:

1. Aging Isn't Inevitable While time is unavoidable, Dr. Milman asserts that biological aging can be influenced. Current medical treatments for conditions like high blood pressure and cholesterol not only enhance life quality but may also offer anti-aging effects. "We are on the brink of more comprehensive treatments that could revolutionize longevity within the next decade," she states, suggesting that we are entering an exciting new era of medical advancements.

2. Healthspan Over Lifespan A crucial concept highlighted by Milman is that living longer without quality of life is not the goal. Many Americans face chronic illnesses by the age of 65, which diminishes their quality of life. Super-agers, however, manage to retain their mental and physical faculties well into their later years, warding off illnesses such as dementia and cardiovascular diseases. "The real question is not just how long we live, but how many of those years are healthy and vibrant," she says.

3. Centenarians' Habits May Surprise You Interestingly, the lifestyles of centenarians are often not as ideal as you might think. Many indulge in moderate alcohol consumption and do not adhere strictly to conventional diet and exercise regimens. Dr. Milman notes, "It's crucial to understand that genetics and a bit of luck often underpin longevity more than any specific habits." However, this should not dissuade us from cultivating healthy habits.

4. Exercise: The Non-Negotiable Factor Among the most effective strategies for extending lifespan and improving healthspan, Dr. Milman firmly places regular exercise at the top of the list. "Leading a physically active lifestyle is vital, especially for the 99.9% of the population who might not possess exceptional longevity genes." She advocates for consistency in exercise, whether it’s through daily walking, engaging in group fitness classes, or lifting weights—what’s important is finding an activity you enjoy that keeps you moving.

Conclusion: Your Path to a Longer, Fuller Life