Spain’s leading expert on aging has lifted the lid on how achieve life longevity.
Jose Viña, a medical doctor and professor of physiology at the University of Valencia, has been researching the topic for decades.
In a recent interview with La Opinion de Murcia, he explained how getting old is a natural and complex process driven by multiple factors.
While it cannot be stopped, he says there are clear ways to improve both life expectancy and quality of life, including stress management, good nutrition, regular exercise and, in some cases, supplementation.
According to Viña, humans continue to mature until around the age of 30. From that point onwards, the ageing process begins.
Research has identified key turning points later in life, particularly around the ages of 40 and 60, when physiological changes tend to accelerate.
Lifestyle gets you to 80 – genetics takes you further
Viña makes a clear distinction between average longevity and exceptional longevity. Reaching the average life expectancy of around 80, he says, is largely dependent on lifestyle.
However, living beyond 100 – and especially into the 110s – requires a significant genetic component alongside healthy habits.
Exercise matters
Physical activity, Viña argues, is one of the most powerful tools for healthy ageing, but only if it meets three conditions.
First, it should be multicomponent: not limited to walking alone, but combined with strength training, balance and coordination.
Second, it must be personalised, as the needs of a 90-year-old are very different from those of a 20-year-old.
And third, it should be social, as exercise carried out in groups tends to deliver better results than activity done alone.
The habits that matter most
When asked to single out the most important habits for a long and healthy life, Viña is unequivocal about what must go first: eliminating drugs and tobacco completely.
Beyond that, he highlights three pillars that consistently support longevity – physical activity, nutrition and overall lifestyle.
Regular medical check-ups also play a crucial role, particularly monitoring blood pressure and other cardiovascular risk factors, which become increasingly important with age.
