What are some tips to stay young?

My grandmother passed away at 86. She was overweight, her legs hurt, and she barely got out of her chair during the last 15 years of her life.

“There is a difference between lifespan and healthspan. Lifespan is the number of years you’re on this planet, but healthspan is the number of years that you’re healthy—being able to live independently and partake in activities you enjoy,” says Jonathan Bonnet, MD, MPH, and Clinical Associate (Affiliated) Professor at Stanford University.

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These rules have been working for me for the past six years, and today I feel stronger and younger than I did six years ago.

Sleep at least 7.5 hours every night and be in bed before 11pm.

For me, staying young doesn’t mean appearance or the number of years lived—it’s about the ability to do daily tasks independently at any age and continue doing what you love. Going shopping, lifting your grandchildren, hiking in the mountains, skiing—basically, continuing to enjoy all the activities that make life fulfilling.

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I’ve read many studies on lifespan vs. healthspan and developed a set of rules that work well for me:

Do at least three strength training sessions per week, focusing on functional movements. I particularly love kettlebells for these workouts, as almost every classic kettlebell exercise trains the whole body and improves strength endurance.

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Include one high-intensity workout per week. For me, that’s usually 10 rounds of three minutes of hard running followed by three minutes of walking.

I know that if I want to keep doing the things I love in the next 15 or 25 years, I need to do more than just stay active—I need to TRAIN my body and mind.

Both my grandmother and grandfather lived long lives, but let’s be honest—those lives were very different.

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Walk or jog at an aerobic pace (long, slow runs) for at least an hour every day.

I’m 62 now, and I can easily climb 1,000 vertical meters in 2.5–3 hours, ski down steep slopes all day, and lift and carry my own body weight with ease. I often go hiking with people 15–20 years younger than me, and I realize that I’m stronger, more agile, and sometimes even look younger than many of them.

When I look around, I see that many people are more concerned with how long they’ll live, rather than how they’ll live all those years.

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Starting from the age of 35–40, our muscle strength declines by 8–17%, and after 75, the decline speeds up even more. So, to stay “young,” I have to keep increasing my physical demands. If I want to be able to lift 15 kg off the ground when I’m 80, I need to lift around 40 kg today. If I want to walk 3 km per hour at 80, I need to be able to walk 5 km per hour today.

I wish everyone a full and healthy life until the very last day, however many days you’re given!

My grandfather passed away at 85 and was active until his very last day. He walked a lot, cooked for himself, cleaned the house, and played with his great-grandchildren.

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Read fiction every day.

Spend quality time with my family.