Old age is often associated with frailty, declining health, and a shrinking social world. But many older adults defy such stereotypes. They maintain their independence, cognitive sharpness, and physical strength well into their later years. These remarkable individuals are often referred to as super agers, and research is quickly uncovering the habits, strategies, and biological factors that set them apart.

But what are super agers, exactly? What do super agers have in common, and how do they become such pillars of healthy ageing?

To answer those questions, we spoke to Professor Robin Daly, Chair in Exercise and Ageing at Deakin University, to learn more about the key elements of super ageing.

What are super agers?

The first thing to understand about ‘super agers’ is that the term is less about living a long life and more about living a long life well. While longevity is part of the equation, Professor Daly emphasises that what truly distinguishes super agers is how they age functionally and physiologically.

‘We are interested in the physiological and functional hallmarks of ageing,’ he explains. ‘These include muscle health, balance, gait speed, muscle strength, fitness, body composition, bone density, and brain health.’

In other words, it’s not just about living longer; it’s about living well. Super agers maintain the physical capabilities that enable them to shop, travel, socialise, perform daily activities, and maintain a high quality of life without dependence on others.

It might be helpful to think about it less in terms of lifespan and more in terms of healthspan. How do super agers maximise the period of their life spent free from limitation, disease and disability?

Professor Daly believes he has some of the answers.
Photo of two super agers exercising outside.

Super Agers Study: Muscle Health and Longevity

According to Professor Daly and his team, muscle health is a core indicator of super ageing. This encompasses muscle mass, strength, function, and the ability to maintain independence.

His research shows muscle health is intimately connected with cognitive function, too. In fact, walking ability and muscle strength are closely linked to brain health and dementia risk.

‘Being physically fit is one of the strongest predictors of how strong and how long you’re going to live—particularly your leg muscles,’ Professor Daly shares. ‘Your leg muscles are your longevity muscles.’

The assertion here is straightforward: If we can maintain our leg muscle strength and function, we can maintain our independence. And to do that, some lifestyle changes may be in order.

Super Agers Habits: The Lifestyle Choices That Matter

Medications and quick fixes are convenient in a pinch, but daily lifestyle habits are what truly empower super agers to thrive. According to Professor Daly, the most effective approach is simple: stay physically active. Exercise influences almost every health outcome, from muscle mass and cardiovascular fitness to cognitive function.

‘Walking is great for cardiovascular health,’ he imparts, ‘but to maintain muscle health, you need strengthening exercises.’

Despite popular belief, strengthening exercises don’t require a gym membership or high-intensity routines. Even short bouts of resistance exercises, performed consistently, yield significant improvements and can promote healthier lives.

Professor Daly describes it as exercise snacking, where older adults perform a few minutes of simple physical activity throughout the day—during TV commercials, while cooking, or sprinkled in amongst other daily tasks.

‘You can do a lot with just a few minutes at a time,’ he adds. ‘Consistency matters more than intensity.’

Diet and Nutrition: What do super agers eat?

Alongside exercise, nutrition plays a critical role in promoting longevity.

The Mediterranean diet consistently emerges as one of the most beneficial dietary patterns for older adults because it is rich in fruits, vegetables, whole grains, and healthy fats and limits processed foods and alcohol. It supports overall health, reduces inflammation, and contributes to gut health—all factors linked to chronic disease prevention. The Mediterranean diet has also been shown to lower blood pressure, reduce the risk of heart disease, and slow the rate of cognitive decline.

Protein intake is particularly important for older adults. As we age, our bodies require more protein to maintain muscle mass, support tissue repair, and facilitate the renewal of organs and other tissues.

Professor Daly notes: ‘Older adults may need 1–1.6 grams of protein per kilogram of body weight daily. This is a crucial part of maintaining strength and independence, and many older people aren’t meeting their daily needs.’

Other nutrients like vitamin D and omega-3 fatty acids can be beneficial, particularly if deficiencies are present, but there’s no single magic bullet. The key lies in consistent, balanced nutrition paired with regular exercise— a combination that allows super agers to stay strong, active, and independent well into their later years.

Myths About Ageing

Despite growing wisdom about ageing from academics like Professor Daly, misconceptions persist.

One common myth is that older adults should take a gentle, low-impact approach to exercise, like walking. Professor Daly emphasises that muscle is a dynamic organ that responds quickly to resistance training.

‘Even if you haven’t exercised in decades, you can see significant improvements in muscle mass and strength within 8–10 weeks of a proper program,’ he says.

On the other side of that coin, another misconception is that high-intensity workouts are required for benefits.

‘You don’t need to be lifting heavy weights or training like an athlete,’ Professor Robin explains. ‘Even short, moderate sessions repeated consistently can produce meaningful improvements. The key always comes down to consistency.’

It’s Not Too Late to Start

The good news is, people in their 50s or 60s who haven’t prioritised muscle health haven’t missed the train. The greatest gains often come by transitioning from inactivity to some level of regular exercise.

‘The evidence shows you might get a 45% reduced risk of premature death if you go from doing basically nothing to somewhere between 60 and 75 minutes of exercise per week,’ Professor Daly says. ‘That’s pretty huge for minimal output.’

If movement or muscle strength is new to you, Professor Daly suggests a three-tiered approach:

  • Reduce sedentary time: Avoid prolonged periods of sitting, and get up regularly.
  • Introduce brief bouts of activity: Walk around, climb stairs, or perform ‘exercise snacks’ in short intervals.
  • Gradually add structured exercise: Aim for regular walking, cycling, or other enjoyable activities, combined with resistance training.

Ultimately, the best way to establish and maintain motivation for movement and muscles is to find activities you think are enjoyable and sustainable.

What are super agers? In this graphic, a pyramid portrays a three-tiered approach to fitness for increasing movement and building muscle strength.

The Social Dimension

Another myth about old age is that it involves a diminished social life. But social engagement is an overlooked aspect of health care, and it’s another place where super agers shine.

Super agers often continue participating in social activities late into life. They forge new social connections, volunteer, pursue hobbies, and sustain consistent social engagement to support their mental health and overall wellbeing. Older adults who maintain their independence have the autonomy to keep interacting with their community, reinforcing the link between physical, cognitive, and social health.

The Super Ageing Lens: A Holistic View of Longevity

All told, super agers prove that ageing well is a multifaceted endeavour. Being a super ager requires attention to muscle health, cognitive function, nutrition, lifestyle habits and even the intentional cultivation of joy. Exercise is the cornerstone, diet supports long-term health, and social engagement sustains emotional wellbeing.

And to reiterate: Anyone at any age can jump on the super ageing path—sometimes it’s just a matter of mindset.

‘It really is never too late to start,’ Professor Daly assures us. ‘Even small, consistent changes can make a substantial difference—it doesn’t even matter if you’ve been a couch potato your whole life.’

Key Takeaways for Super Ageing

  1. Exercise is essential: Strengthen muscles, especially the legs, and maintain cardiovascular fitness. Short bouts of activity are effective.
  2. Nutrition matters: Focus on protein intake (1–1.6g/kg body weight), a Mediterranean-style diet, and maintaining nutrient adequacy.
  3. Cognitive health is linked to physical health: Walking and resistance exercises can reduce the risk of dementia and Alzheimer’s disease.
  4. It’s never too late for lifestyle changes: Starting later in life can still yield significant benefits.
  5. Social engagement supports longevity: Maintaining independence allows for continued connection and emotional wellbeing.

What are super agers? This graphic illustrates the main tenets of super ageing, including exercise, nutrition, socialising, and brain health.

By embracing these super ageing principles, most people can actively build a life that’s vibrant, strong, and full of independence. It’s about keeping your body capable, your mind sharp, and your spirit engaged.

And if we’ve learned anything, it’s that becoming a super ager isn’t so much about defying time as it is thriving within it.