Ageing is inevitable, but how you age is something you have some control over. Enter super-ageing—a term traditionally used to describe older adults with exceptional cognitive abilities. But new research from UNSW’s Centre for Healthy Brain Ageing (CHeBA) reveals that life for the super-ager is much more than just memory and mental sharpness. It encompasses physical health, social engagement, and most importantly, attitude.
Why Super-Ageing Matters
The global population is living longer, but longevity alone isn’t enough—we need quality of life. Super-ageing isn’t just about delaying cognitive decline; it’s about staying independent, active, and engaged.
The study, published in the Activities, Adaptation & Aging and led by geriatrician, Dr Alice Powell, has found that older peoples’ opinions differ from existing research literature, which has been primarily focused upon cognitive abilities.
Dr Powell conducted interviews and focus groups with Australian community members aged between 65 and 101 living independently and without cognitive symptoms or a diagnosis of dementia. Participants identified several key elements of super-ageing including high levels of activity – both physical and mental, ability, health and social engagement. (source).
So, how can you become a super-ager? Let’s break it down into actionable steps.
1. Cultivate a Positive Mindset
Your attitude towards ageing might be more powerful than you think. In the CHeBA study, participants ranked attitude as the most critical factor for super-ageing. A growth mindset—embracing challenges, staying curious, and viewing ageing as an opportunity rather than a decline—can significantly impact both mental and physical health.
Try This: Challenge negative thoughts about ageing. Instead of saying, “I’m too old for that,” reframe it as, “I can do anything, at any age.”
2. Stay Mentally and Physically Active
Engaging in mentally stimulating activities, such as puzzles, reading, and learning new skills, is crucial for maintaining cognitive function. But don’t underestimate the role of physical activity. Exercise improves blood flow to the brain, reduces inflammation, and helps maintain mobility—all essential for super-ageing.
Try This: Incorporate at least 30 minutes of moderate exercise into your day, whether it’s walking, swimming, running or strength training. Engage in hobbies that challenge your mind, like learning a new language or playing an instrument.
3. Build Strong Social Connections
Loneliness is one of the biggest risk factors for poor health in older age. Super-agers tend to have strong social networks and actively participate in their communities.
Try This: Join a club, volunteer, or reconnect with old friends. Even small interactions—like chatting with a neighbour—can have significant benefits.
4. Prioritise Your Health
While some aspects of ageing are beyond control, maintaining good health through nutrition, sleep, and regular medical check-ups can greatly influence longevity and quality of life.
Try This: Focus on a diet rich in whole foods, healthy fats, and lean proteins. Aim for 7–9 hours of sleep per night and schedule routine health screenings.
The Takeaway for the Super Ager
Super-ageing isn’t reserved for the lucky few. By making small, intentional changes today, you can set yourself up for a longer, healthier, and more fulfilling life. The key lies in attitude, activity, social engagement, and self-care. Start now—your future self will thank you.
