A Longer Life is Nice. A Better One is the Goal.

By Gia Miller

Design by Justin Negard

You might envision longevity as simply ticking off boxes on a calendar, celebrating the sheer volume of years we manage to accumulate. But there is a big difference between living a long life and living a long, healthy life. There are people who live well into their 90s who actively pursue their interests and passions almost until their death. And there are others who spend the final decades of their lives isolated and confined to an armchair, robbed of their mobility and independence.

This stark gap between surviving and thriving is the focal point of a massive shift in modern medicine and senior care. It’s no longer just about prolonging life; it’s about extending our “healthspan,” meaning more healthy years alive versus simply years alive. “It’s kind of a new dawn for individuals who are aging,” says Dr. Carroll Rayner, a Mount Kisco-based primary care physician with Optum who cares for many senior patients. “We now have confirmation about many factors that extend healthy years, helping us preserve physical function, independence, autonomy and well-being throughout the length of our lives.” Here’s what you need to know if you want to be in the thriving—not just surviving—category.

What’s actually happening under the hood

For Dr. Monica Grover, a family medicine and obstetrics physician with ASIRA Medical in Yorktown, the very term “longevity” is almost paradoxical. “Medicine should have always been focused on longevity,” she notes. “But I think we’re using this term more now because we want someone’s lifespan to reflect its quality.”

The foundation of a healthy, active older age begins on a microscopic level. As we age, our cells naturally fatigue and begin to lose their function. “If we are able to be cognizant of how we can decelerate the speed of aging, then we can feed our cells what they need for their own longevity,” Grover explains. “For example, we know that vitamins C and E, along with healthy fats from avocados and omega-3s, are vital for maintaining the integrity of our cellular membranes. And without those, our cellular membranes will become fragile and die. So while the body is programmed to do what it needs to do, we actually have significant influence over the rate of this cellular aging.”

However, one of the most visible and vital indicators of our underlying cellular health is our muscle tone. Muscle doesn’t just keep us walking; it’s tied to our cognitive function. “Muscle is pretty much the very fiber of all of our organs, including our brain,” Grover explains. “That’s why strength training and remaining active is so important. If your muscles atrophy, that’s a sign that your brain is atrophying, and your cognitive decline is accelerating.”

So, how much of our aging destiny is pre-written in our DNA? “Honestly, it’s 50/50,” says Grover. “Our genes are going to be genes, and they will probably end up being expressed at some point regardless. So what can we do about that? Sometimes, lifestyle modification, especially when it’s hereditary, might not be the only answer. For example, with cholesterol, we need to influence those genes with treatment options to see those numbers decline. So we’re addressing what’s happening in the moment to prevent what our destiny could be if left untreated.”

Grover advocates going beyond the basic annual physical, utilizing deep predictive biomarkers like NMR profiles for cardiovascular disease, comprehensive hormone panels, and strict monitoring of inflammatory markers. By catching these shifts early, patients can help prevent chronic illnesses.

Move like you mean it (and like you enjoy it)

Of course, knowing your biomarkers is only one piece of the puzzle. Preserving physical function is the ultimate key to maintaining autonomy as we age. “The big picture is that preventative medical care is essential,” Rayner stresses. “But what falls under that are things that promote well-being and independence, such as blood pressure control, cardiovascular risk control, healthy weight, vaccinations and cancer screenings. It also includes encouraging behaviors that we know are within the patient’s control, including physical activity and eating healthy.”

“But physical activity is the number one factor,” Rayner continues. “It has the most powerful association with preventing disability.” She recommends incorporating a balanced routine: about 30 minutes of cardiovascular exercise three to four days a week, combined with weight-bearing exercises two to three days a week. And, in addition to regular exercise, Rayner stresses the importance of flexibility. “Your connective tissue naturally becomes tight and stiff over time, increasing the risk of injury,” Rayner explains. “So I also encourage yoga or even basic stretching to increase full range of motion as you age.”

And, most importantly, find activities you enjoy. If walking on a treadmill is boring, you won’t stick with it. Dancing, for example, is a brilliant substitute. It gets your heart rate up, challenges your balance and strength, and forces your brain to track rhythm, remember steps and navigate through space. It supports thinking skills such as attention and memory—often matching or outperforming more traditional exercise. And whether you’re alone or with a group, dancing can boost your mood. From taking a formal class or engaging in a five-minute dance break every so often to mix up a sedentary workday, finding joy in movement is what keeps the engine running.

Forge your next act, and don’t do it alone

“I have three female patients who are all 78 years old and who are all very different,” says Grover. “One, at first glance, seems to be mentally sharp, but she doesn’t want to admit that she is aging. I can tell she’s declining cognitively, and she is refusing to admit it. Another is completely frail, and she looks much older than she is. And the third woman, when I first met her, I thought was in her fifties—she completely fooled me! She lost her husband a year ago, but she has a really unique and mindful approach to life. Even though she mourns her husband, she’s trying to find other meaning behind it, and she’s not letting it stop her from enjoying the remainder of her years. She stays active, spends time with her young grandchildren and still goes to Florida to visit her friends.”

The difference among these three women, Grover believes, is “if they decide they’re going to become a victim of this aging process or if they choose to have a second act.” These choices, including where you live and how often you socialize with others, are paramount to your healthspan. Suzanne Cantatore, the regional director of healthcare at The Bristal Assisted Living, works across several locations and observes a stark contrast between seniors who isolate themselves and those who embrace community. Even for residents with severe physical limitations, simply being wheeled into the dining room or to an activity to engage with others or even just observe provides crucial mental stimulation.

“A female resident in one of our communities moved out because she was doing well,” Cantatore says. “She soon realized that because she was on her own, she wasn’t getting the same amount of socialization. She became more depressed and started drinking. So she came back to the building and is thriving. She told me that when she returned to our community, she truly felt like that was what she needed. She can relate to the people here, and she feels better. At one point she said her brain is clearer, and told me, ‘I don’t know why I actually left in the first place.’”

Finding a “second act” is also a tremendous catalyst for a healthy lifespan. Grover believes aging is the perfect time to shed the guilt of spending time on yourself and to rediscover who you are outside of your career or family obligations. “If you wanted to go back to painting, go ahead and paint,” she says. Cantatore sees this constantly in her communities. She shares the story of an 83-year-old Armonk resident who discovered diamond painting—a highly intricate craft similar to paint-by-number that requires intense focus and fine motor skills to place tiny gems onto a canvas. It was a hobby she had never tried before moving in, but it now brings her immense joy. “Last weekend, I was there with my five-year-old son, and he was looking at her work,” Cantatore says. “She said to my son, ‘Are you going to be here for a minute? I’ll be right back.’ She went to her apartment and brought back a magnet and a coaster that she had made, and she gave them to him. I told her I couldn’t take them, but she responded, “Oh, this is what I love doing. I do this all day long. I have so many. I want you to take them.’ I later learned she gives them to everyone who appreciates them, and she loves doing that as well.”

Which brings us to mental health, a part of aging that Rayner says is often treated as an afterthought. “Your mental health has a profound impact on how you feel in whatever body you have at whatever time,” says Rayner. “And promoting your mental health is affected by physical activities, which promote a sense of well-being. It also impacts the neurochemicals that bathe your brain and actually hit the pleasure centers. But it’s also impacted by connection and touch. Sometimes I tell people to make sure they hug the people they love because that makes them feel better. Or to even reach out and make a phone call.” She also recommends finding activities you enjoy where you can lose yourself in whatever it is you’re doing without feeling stress or anxiety.

Own it, and start now

“I don’t think you have to become a victim of the aging process,” says Grover. “In fact, I think you can become a huge advocate for it. I have patients who blow my mind; I hope I am like them when I’m their age. Aging is a process that should be embraced. It can lead towards a different and meaningful part of your life.”

But to embrace it, Rayner recommends finding a doctor you trust. “One of the most important things I do, to be honest, is to have a relationship with my patients,” she says. “With a relationship, people are trusting, and that allows us to collaborate and for me to understand how I can improve their lives and well-being.”

We live in an era where we know our brains and bodies do not have to shut down when we hit retirement age. We are capable of forging new neural pathways, remaining mobile, building muscle and discovering entirely new passions well into our eighties and beyond. But achieving this goal requires intent.

If you want the last decade of your life to be filled with mobility, joy and independence, the work must start now, ideally well before you reach that decade. Here is your challenge for today: Take five minutes to step away from your desk and stretch or dance to your favorite song (see our Founders’ Letter to learn more about this challenge). Schedule that overdue doctor’s appointment and ask for a comprehensive biomarker panel, not just the basics. Finally, hug a family member and call a friend just to connect. Your future self—and your healthspan—will thank you.

This article was edited by Julie Schwietert Collazo and Meryl Kaye. It was fact-checked by Gia Miller. The artwork is courtesy of The Metropolitan Museum of Art’s Open Access Initiative.

This article was published in the May/June 2026 edition of Connect to Northern Westchester.