What if growing older didn’t mean slowing down, fading into the background, or losing touch with the best and most vital parts of yourself? What if, instead, your 80s and 90s could be some of the richest, healthiest, and most deeply meaningful years of your life? It may sound like wishful thinking, but a growing body of scientific research and lived experience suggests this is not only possible—it’s happening right now. Welcome to the world of “Super-Agers.”

The term “Super-Ager” isn’t just a catchy phrase. It was coined by researchers who began to notice a small but significant segment of older adults who defy the typical expectations of aging. These individuals, many of them in their 80s or even 90s, exhibit cognitive function and vitality that rivals people two or three decades younger. They walk faster, think clearer, laugh more often, and remain actively engaged in life—mentally, socially, and physically. What makes them especially fascinating is that, in most cases, they don’t possess extraordinary genes, unlimited wealth, or access to elite medical care. Instead, their longevity and vibrancy appear to be grounded in lifestyle choices, mindsets, and daily habits that any one of us could choose to adopt.

From a scientific perspective, the brains of Super-Agers stand out in remarkable ways. Research conducted at the Mesulam Center for Cognitive Neurology and Alzheimer’s Disease at Northwestern University has revealed that these individuals maintain greater thickness in their cerebral cortex, particularly in areas associated with memory and attention. In short, their brains retain structural and functional characteristics typically seen in much younger adults. This seems to be largely due to the mental effort they exert throughout their lives. Super-Agers tend not to shy away from cognitive challenges. They embrace them. They are often lifelong learners, taking up new hobbies, tackling complex problems, and stepping into unfamiliar intellectual territory. Whether it’s learning a new language at age 85 or solving crossword puzzles every morning, they seem to thrive on activities that stretch the mind.

This willingness to engage with difficulty is sometimes called “effortful learning,” and it appears to act as a kind of exercise for the brain—much like lifting weights builds muscle. The harder the mental task, the more your brain has to grow and adapt to handle it. That, in turn, seems to help maintain the integrity of cognitive functions well into old age. For those of us wondering how to apply this in our own lives, the answer may be as simple as pushing ourselves to try something new and slightly uncomfortable on a regular basis. It could be learning to play a musical instrument, taking a challenging online course, or even just memorizing a poem or a few new vocabulary words each week.

Another key trait shared by Super-Agers is their robust social life. While solitude can certainly be healthy and restorative, long-term social isolation has been linked to a wide range of negative health outcomes, including depression, cognitive decline, and even increased risk of mortality. Super-Agers, by contrast, are often socially adventurous. They maintain friendships, join clubs, volunteer in their communities, and prioritize meaningful relationships. Their calendars are rarely empty. Whether they are mentoring younger people, organizing neighborhood events, or simply keeping up a regular coffee date with an old friend, these connections appear to form a protective buffer against many of the difficulties often associated with aging.

Equally important to the Super-Ager lifestyle is physical activity. Contrary to the outdated image of the elderly as frail or inactive, many Super-Agers are remarkably mobile and physically engaged. Some run marathons, others dance regularly, while many simply walk briskly every day or attend group exercise classes. The form of movement matters less than the consistency. It turns out that daily physical activity—even something as simple as a thirty-minute walk—can have profound effects on not just cardiovascular health, but also on brain function, mood, and balance. There’s even evidence that exercise stimulates the growth of new neurons and strengthens the connections between them. Resistance training, balance exercises, and aerobic activities all contribute to a physical foundation that supports independence and well-being in the later decades of life.

Nutrition also plays a role in Super-Aging, although not in the extreme or rigid way some health gurus might suggest. Most Super-Agers do not adhere to strict diets or trendy eating plans. Instead, they typically follow a balanced and moderate way of eating, often resembling the Mediterranean diet—rich in vegetables, fruits, whole grains, healthy fats, and lean proteins. They eat to nourish their bodies rather than chase fad goals. Meals are often shared with others, making eating a social activity that further strengthens their connections. They tend to avoid processed foods, but they don’t obsess over every bite. Instead, they enjoy food in a way that is intuitive, pleasurable, and sustainable over the long haul.

Perhaps the most powerful thread that runs through the lives of Super-Agers is purpose. These are people who continue to live with direction and meaning. Some are caregivers for spouses or friends. Others are active in their communities, advocating for causes they care about. Many express their sense of purpose through creative pursuits like painting, writing, or gardening. And some find deep meaning in spiritual practice or simply in being a reliable presence for the people around them. Whatever form it takes, purpose seems to fuel their resilience. It gives them a reason to get up each day, a reason to move, and a reason to stay connected and alert.

Mindset is also a defining factor. Super-Agers tend to approach life with a blend of optimism, curiosity, and flexibility. They don’t necessarily see aging as a decline, but as a continuation of life’s journey—one filled with opportunities for growth, discovery, and joy. When setbacks occur, as they inevitably do, they bounce back with grace and often humor. They maintain a future-oriented perspective, making plans, setting goals, and staying interested in the world around them. This orientation toward the future—even in one’s 80s or 90s—has been linked to better health outcomes and increased longevity.

Real-life examples of Super-Agers abound. There’s Harriette Thompson, who completed a marathon at age 92, and Tao Porchon-Lynch, who taught yoga classes until she was 101. But you don’t need to look at the headlines to find them. You might know one already. They might be your neighbor, your aunt, or the person who leads the singing group at your local senior center. Their lives aren’t perfect or pain-free, but they are rich with purpose, movement, connection, and curiosity.

If you’re wondering how to begin incorporating some of these Super-Ager traits into your own life, the good news is that you don’t have to do everything all at once. In fact, the path to a vibrant older age often starts with one small decision. You might decide to rejoin a community class, reach out to an old friend, or start walking every morning before breakfast. You might finally sign up for that art workshop you’ve been eyeing or begin volunteering a few hours each week. Over time, these small actions add up, forming the foundation for a life that doesn’t just last longer, but gets better with each passing year.

Aging, as it turns out, isn’t the end of vitality—it can be the beginning of a powerful new chapter. And thanks to the Super-Agers among us, we now have a living roadmap of what that chapter can look like. With intention, engagement, and a willingness to grow, there’s no reason your 80s and 90s can’t be among the most fulfilling years of your life. The choice is yours, and the time to start is now.