Experts outline 7 steps to 'super-aging' for longer, healthier life

Longevity researchers have a new framework for aging healthily: seven actions the authors call the '7 As' of super-aging. The SuperAging Workbook, published as a follow-up to their 2023 book, outlines how Attitude, Awareness, Activity, Achievement, Attachment, Autonomy and Avoidance can influence health and lifespan.

David Cravit, 65, and Larry Wolf, co-founders of SuperAgingNews.com, describe attitude as the No. 1 driver of super-aging. 'I may be 65, but I could have 30 more years to go here,' Cravit said, arguing that a positive mindset reduces stress and inflammation linked to age-related disease. The authors also point to research and to the roughly 101,000 Americans over age 100 as evidence that longevity is within reach for some. The workbook includes mental exercises to help maintain cognitive ability.

Across the seven As, Attitude is followed by Awareness, Activity, Achievement, Attachment, Autonomy and Avoidance. Attitude emphasizes maintaining a positive outlook; Awareness stresses staying current with evolving science; Activity centers on daily movement along with flexibility, strength, breathing and balance; Achievement means setting goals after retirement; Attachment underscores sustaining close relationships; Autonomy highlights independent living and financial planning; Avoidance cautions against online misinformation and scams. The authors argue that these dimensions together contribute to a longer, healthier, and more fulfilling life.

Activity is a central pillar. The authors urge daily movement and cognitive challenges, noting a focus on flexibility, strength, breathing, balance and overall movement. 'Just get up a few times a day, do five minutes of exercise, move around, do a few squats, do anything for five minutes,' Wolf said, underscoring that even brief bursts can have outsized benefits for well-being. The emphasis on mental activity to keep the brain sharp is also stressed, with examples such as taking up new pursuits that stretch one’s cognitive skills, like learning new skills or hobbies. In tandem with physical activity, the workbook highlights the value of constant learning and striving for challenging tasks to sustain cognitive acuity.

After retirement, maintaining purpose is crucial. The authors say, 'You need goals'—whether volunteering, returning to school, pursuing a side project or taking on new responsibilities—to stay engaged and focused. Attachment and Autonomy are cited as vital in preserving social ties and independence, while Avoidance calls attention to online risks, with Wolf warning that 'the internet is rampant with bad people trying to scam in some fairly inventive ways' and urging seniors to verify information sources.

The authors emphasize that the most critical component of super-aging is living a fulfilling life. They argue that the everyday choices—staying positive, staying informed, moving regularly, pursuing meaningful aims, nurturing relationships, planning for independence, and guarding against deception—can collectively extend both healthspan and lifespan. 'Life is great, and it can continue to be great if you simply approach it in the right way,' Wolf said. The workbook, they note, is designed to translate these principles into practical habits for daily living.