Lifespan & Healthspan: Keys to a vibrant life

Hey Athlete,

Living a long and fulfilling life all boils down to two key elements: lifespan and healthspan. Lifespan is simply the number of years you live, while healthspan is the quality of those years. These two work hand in hand to help you achieve the longest and most vibrant life possible.

Here’s your guide to mastering both:

1. Body Composition

Your body composition is all about how much muscle and fat you have. It’s more than just a number on the scale.

A healthy balance means better metabolism, stronger bones, and a heart that’s in it for the long haul.

While looking good is a bonus, the real win is performing better in everyday life.

As you read on we’ll touch on this more, but key tips to improve body composition would be to 1) Prioritise protein intake, and 2) Incorporate strength training.

Consuming sufficient protein helps build and preserve muscle while promoting fat loss. Aim to include a source of lean protein (like chicken, fish or tofu) in each meal.

This supports muscle growth and keeps you feeling fuller for longer, reducing the likelihood of overeating.

Strength training exercises, like lifting weights or bodyweight exercises (push-ups, squats, etc.), help build muscle mass. Increased muscle mass boosts your metabolism, helping you burn more calories even at rest.

If you’re not already training regularly, start with simple routines two to three times a week to gradually improve your body composition. If you need a place to start, keep reading. We can help you there.

2. Nutrient-Dense, High-Protein Diet

As you age, cleaning up your diet becomes more crucial.

Think of it as fueling your body with premium ingredients.

A diet rich in fruits, vegetables, and high-quality protein supports both lifespan and healthspan.

It’s not just about living longer, but enjoying those years with fewer health issues.

Check out our recipe pack if you want to eat right whilst also enjoying something that isn’t just chicken and rice 😉 .

3. Cardiovascular Fitness

Your VO2 max, or how well your body uses oxygen during exercise, is a major indicator of longevity.

The better your cardiovascular fitness, the longer and healthier your life.

Whether you’re running marathons or simply climbing stairs without gasping for breath, improving your VO2 max is key to sticking around for the long haul.

For those of you who hate long runs or lengthy cardio sessions… try some HIIT.

We touched on this in a previous post.

Short bursts of intense exercise followed by rest or low-intensity periods can significantly boost your VO2 max. For example, try sprinting for 30 seconds, followed by 1-2 minutes of walking or jogging, and repeat this cycle for 15-20 minutes, a few times a week.

4. Weight Lifting

Lifting weights isn’t just about aesthetics - it’s about building a body that can handle whatever life throws your way.

Strong muscles mean better balance, fewer injuries, and a metabolism that doesn’t quit.

Start lifting now to ensure you’ve still got it in you for years to come. Whether that’s long walks with family, a day of sports, or everyday physical labour.

We mention it often, but we do so out of reason.

A lot of people struggle to get into a good gym routine. That can be down to information overload, time and many other factors.

If you need a place to start, take a look at our free functional workout routine.

5. Quality Sleep

Sleep is the unsung hero of longevity.

Poor sleep is linked to a host of health issues, from heart disease to cognitive decline.

Quality sleep, on the other hand, boosts your immune system, helps with memory, and even regulates your appetite.

It’s the foundation on which your overall health rests.

Stop the late night scrolling. Get your phone away from bed, make sure your room is dark and get some GOOD sleep.

You need to let your body and brain recharge so you can function optimally.

Investing in a good sleeping environment should be a priority. Mattresses from Simba are well-reviewed and recommended for those looking to level up their sleep game. You spend around 1/3 of your life in bed. You might as well make it comfortable and best suited for your overall well-being.

6. Environment

Your environment plays a subtle but powerful role in your longevity.

This includes everything from the city you live in to your daily surroundings, including your relationships and job satisfaction.

A positive, supportive environment is crucial for a long, happy life.

Keep a clean living space.

Have a digital de-clutter.

Follow the career path that will bring most satisfaction and enjoyment.

Try to design your life environment to match your goals and aspirations.

Ask yourself “Does the environment I surround myself in align with the best version of myself?”.

From there the answers on what needs to change should come clearly.

7. Community

Your community - family, friends, neighbours, colleagues - is essential for a long, enjoyable life.

Social connections reduce stress, boost your immune system, and give you a sense of purpose.

It’s not about the quantity of relationships but the quality.

Surround yourself with people who lift you up and hold you accountable.

The importance of community is being recognised more and more, and it’s great to see fitness playing a big part in it.

Whether it’s CrossFit games, run clubs or our very own 826 boxing community, people are investing in their connections and their health.

8. Mindset

The world’s oldest living people all share one thing in common: a positive, resilient mindset and a strong sense of purpose.

Life will throw challenges your way, but a positive mindset helps you bounce back.

Purpose gives your life direction and meaning, keeping you engaged and motivated.

There’s a book called Outwitting the Devil by Napoleon Hill, which talks about a “drifter mindset”. This is something to avoid.

Drifters react to life as it comes along.

It’s a lackadaisical mindset that simply accepts what is. Rather than setting an intention, goal or bigger life vision and becoming very deliberate about working toward it each day, drifters float through life with no real plan or purpose.

Drifters feel lost in life, because they are not acting on purpose, with purpose, and toward a purpose.

They are more emotionally reactive, because they aren’t confident in themselves and who they are, so other people’s opinions of them matter far more than they should.

Drifters are also easily swayed by other people because they have no clear life-focus of their own.

Avoid this type of mindset. Follow a purpose, a dream or goal. Align yourself to it in all aspects of life.

It’s important to note that goals change and your purpose might not serve you anymore.

Your purpose might be to find your purpose.

Whatever it is, having a clear direction will make life much more meaningful and fun.

The Path Forward

Nailing down all these factors won’t guarantee you’ll live to 100, but it will certainly stack the odds in your favor.

Take a moment to assess where you stand in each area, and be patient with your progress.

Life is a constant journey of learning, growth, and improvement.

We are here to support that.

Although we mainly focus on fitness, mobility, recovery and nutrition, we still value the importance of optimising your life in other ways such as your environment, community and mindset.

Speaking of community, we’re grateful that you’re part of ours. We’ve got two requests 1) If you’re not already, make sure you’re following the 826 page and 2) if you found this article helpful, forward to a friend.

We share a lot of valuable game when it comes to helping you move, eat, sleep and feel better.

As always, thank you for tuning in.

Until next time,

-826