What is healthspan? Healthspan is the number of years you live in good health: able to move, think clearly, sleep well and do the things you enjoy. Lifespan counts every year; healthspan counts the good ones. Research ties a longer healthspan to everyday habits you can work on now: regular movement, steady sleep, a plant-forward plate and not smoking. Staying connected to people makes those habits easier to keep. A supplement can sit beside those habits, but it never replaces them.
Key takeaways
- Healthspan is the number of years you live in good health, while lifespan is the total number of years you live.
- In two large long-term studies, people with four or five healthy lifestyle habits lived several more years free of major chronic disease than people with none.
- Most adults are advised to get 150 to 300 minutes of moderate activity a week plus muscle-strengthening work on two or more days.
- Sleep experts recommend seven or more hours of sleep a night for adults.
What is healthspan, and how is it different from lifespan?
Healthspan is the number of years you live in good health, while lifespan is the total number of years you live. The two numbers are not the same. A 2021 review in npj Regenerative Medicine points out that life expectancy has risen by about three decades since the mid-twentieth century, but healthy years have not kept pace. The authors call this the healthspan gap: extra years that are often spent managing long-term health problems rather than living fully.
That is why the conversation has shifted. The question is less "How long will I live?" and more "How many of those years will feel good?" The encouraging part is that much of the answer sits in daily choices, not in rare or expensive interventions.
What does the research say about habits and healthy years?
One of the clearest studies on this question was published in The BMJ in 2020. Researchers followed more than 111,000 U.S. health professionals for up to 34 years and looked at five low-risk habits:
- never smoking;
- a body mass index in the 18.5 to 24.9 range;
- at least 30 minutes a day of moderate to vigorous physical activity;
- moderate alcohol intake (the researchers counted this as low risk; if you do not drink, there is no reason to start);
- a diet quality score in the top 40% of the group.
In two large long-term studies, people with four or five healthy lifestyle habits lived several more years free of major chronic disease than people with none. The estimated gain was about 7.6 to 10.6 extra disease-free years, depending on the group. This was an observational study, so it shows a strong link rather than proof of cause, and the habits tend to travel together. Still, the pattern is consistent: the basics matter, and they add up.
Which daily habits support a longer healthspan?
None of the habits below is new. What makes them work is doing them most days, for years. Here is a simple way to see them side by side.
| Habit | A realistic target | An easy first step |
|---|---|---|
| Aerobic movement | 150 to 300 minutes a week, moderate pace | A 10-minute walk after one meal a day |
| Strength work | Two or more days a week | Squats to a chair and wall push-ups |
| Sleep | Seven or more hours a night | The same wake-up time every day |
| Food | Mostly vegetables, fruit, beans, whole grains, nuts and fish | Half the plate as vegetables at dinner |
| Connection | Regular time with people you like | A weekly walk with a friend |
Move most days, and lift something
The U.S. Physical Activity Guidelines are the most practical yardstick we have. Most adults are advised to get 150 to 300 minutes of moderate activity a week plus muscle-strengthening work on two or more days. The guidelines also stress that moving more and sitting less helps nearly everyone, and that people who do the least activity gain the most from even small increases. A brisk walk counts. So do gardening, cycling to the shop and taking the stairs.
Strength work deserves its own place in the week, because muscle helps you stay steady and independent. Our guide to maintaining muscle with protein and strength training covers simple routines and how much protein to aim for.
Protect your sleep
Sleep is when the body does much of its repair work. Sleep experts recommend seven or more hours of sleep a night for adults. That figure comes from a joint consensus statement by the American Academy of Sleep Medicine and the Sleep Research Society. A steady wake-up time, morning daylight and a darker, cooler bedroom are three of the easiest levers to pull.
Eat mostly plants, with fish and good fats
The diets linked with more healthy years look similar around the world: plenty of vegetables, fruit, beans, whole grains, nuts and olive oil, with fish a couple of times a week and fewer ultra-processed foods. You do not need a perfect plate. Aim for a little better, most days. Our article on heart-healthy habits for food, movement and sleep turns this into a simple day of eating.
Stay connected and manage stress
Friendships, shared meals and time outdoors do more than lift your mood. They make the other habits easier to keep, because a walk with a friend is harder to skip than a walk alone. Small daily pauses, such as a few slow breaths before a meeting, help keep stress from running the day.
Keep up with checkups
A yearly visit with your healthcare provider sets a baseline and catches changes early. Bring your supplement list so your provider can check it against any medicines you take.
Where do supplements fit in healthspan basics?
Supplements are the last layer, not the first. If your sleep, movement and food are in good shape, a well-made supplement can fill a specific gap. If they are not, no capsule will make up the difference.
One area of growing interest is NAD+, a coenzyme every cell uses to turn food into energy. NAD+ levels naturally decline over the years, and researchers are studying precursors such as NMN (nicotinamide mononucleotide) that the body converts into NAD+. Our plain-English guide to NMN, NAD+ and healthy aging explains the pathway in more detail.
What the NMN research shows so far
In a 2023 randomized, placebo-controlled trial published in GeroScience, 80 healthy adults took 300 mg, 600 mg or 900 mg of NMN, or a placebo, once a day for 60 days. Blood NAD levels rose in all three NMN groups compared with placebo, and were highest at 600 mg and 900 mg. People in the NMN groups also walked farther in a six-minute walking test than the placebo group, and the authors reported no safety issues at doses up to 900 mg a day. This is one fairly small, short trial, so it is a starting point rather than the final word. Our serving is 500 mg, lower than the two doses that gave the highest results in this trial.
NMN+ and how to take it
NMN+ provides one ingredient: 500 mg of β-nicotinamide mononucleotide (NMN) per two-capsule serving, in a vegetable capsule. There is no blend, so the full amount is right on the label. It is caffeine-free. NMN+ supports the body's natural production of NAD+, enhances energy and metabolism, and supports longevity and healthy aging.*
Suggested use from the label: take two (2) veggie capsules once a day. For best results, take 20-30 min before a meal with an 8 fl oz. glass of water or as directed by your healthcare professional. One 60-capsule bottle is a 30-day supply.
Label warnings: Do not exceed recommended dose. Pregnant or nursing mothers, children under the age of 18, and individuals with a known medical condition should consult a physician before using this or any dietary supplement. Keep out of reach of children. Do not use if safety seal is damaged or missing. Store in a cool, dry place.
Why quality matters when you add a supplement
If you are investing in long-term habits, the products beside them should earn their place. Every batch of our supplements is third-party tested by an outside lab for purity and potency. NMN+ is manufactured in USA with globally sourced materials, in an NSF-certified, GMP-certified, FDA-registered U.S. facility, and it is clean by design, with no synthetic dyes and no caffeine. You can read how we test on our standards page. Every order is backed by our 60-day guarantee.
A simple one-week healthspan starter plan
- Pick one fixed wake-up time and keep it all week, weekends included.
- Take a 10-minute walk after your largest meal each day.
- Do two short strength sessions: chair squats, wall push-ups and a plank.
- Add one extra serving of vegetables or beans to dinner.
- Book one walk or meal with a friend.
- Write down your current supplements and medicines for your next checkup.
When the week ends, keep what felt easy and add one more step. Small habits that last beat big plans that fade.
Frequently asked questions about healthspan
What is the difference between healthspan and lifespan?
Lifespan is the total number of years a person lives. Healthspan is the part of those years spent in good health, without long-term illness getting in the way of daily life. Many researchers now see healthspan as the more useful goal.
Can you increase your healthspan?
Research links several everyday habits with more healthy years: not smoking, regular physical activity, a healthy body weight, a high-quality diet and good sleep. These studies show strong associations rather than guarantees, and genes also play a part. The habits are still the most reliable place to start.
How much exercise supports a longer healthspan?
The U.S. Physical Activity Guidelines advise most adults to get 150 to 300 minutes of moderate activity a week, plus muscle-strengthening work on two or more days. Any amount is better than none, and people who start from very little gain the most from small increases.
Does NMN increase healthspan?
That has not been shown in people. A 2023 trial found that NMN raised blood NAD levels in healthy adults during a 60-day trial and was well tolerated, but it did not measure healthspan itself. NMN+ supports the body's natural production of NAD+ and healthy aging as one part of a routine built on daily habits.*
When should I take NMN+?
The label says to take two veggie capsules once a day, 20 to 30 minutes before a meal with an 8 fl oz glass of water, or as directed by your healthcare professional. If you are pregnant, nursing, under 18 or have a medical condition, talk with your physician before you start.
Related reading from our Wellness Hub
- Heart-Healthy Habits: Food, Movement and Sleep Basics
- How to Maintain Muscle Mass: Protein, Strength Training and Creatine
- NMN, NAD+ and Healthy Aging: A Plain-English Guide
Sources
- Li Y, et al. Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study. BMJ. 2020;368:l6669.
- Garmany A, Yamada S, Terzic A. Longevity leap: mind the healthspan gap. npj Regenerative Medicine. 2021;6:57.
- Piercy KL, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020-2028.
- Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015;11(6):591-592.
- Yi L, et al. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. GeroScience. 2023;45(1):29-43.
Individual results vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
