We all aspire to live a long, healthy and active life; it goes without saying that whether we succeed or not depends on a combination of factors, but there’s plenty of background noise around these issues.

Drawing on the evidence currently available in the scientific community, we can say that healthy longevity is the result of a combination of three factors: genetic, environmental and behavioral. These three factors influence each other and intervene with percentages that vary for each and every one of us, undoubtedly because it is on the behavioral factors that we have the greatest scope to act. Behavioural factors refer to the outcome of the choices we make – both consciously and unconsciously – that should be focused on three areas: nutrition, movement and the psycho-social sphere. Often, however, we tend to place greater importance on other marginal factors that we think are decisive.

Marginal gains in sporting performance and longevity

The concept of “marginal gains” (marginal improvements or optimization) in sport refers to the approach that focuses on improving performance through precision work and small, heterogeneous improvements. This concept is based on the idea that major overall progress can be achieved through an accumulation of small improvements.

However, the base assumption for applying this strategy is that the basic factors on which performance relies have already been developed to maximum levels. If we apply this concept to cycling, for example, before thinking about marginal gains such as aerodynamic helmets and losing an additional fifty grams of body fat, I have to be sure that my aerobic capacity and muscular resistance, the factors that determine performance, have already been trained and developed to the maximum. If this is not the case, work on marginal gains loses meaning.

When it comes to healthy longevity, the same concept can be applied: we often focus on marginal aspects, such as nutraceuticals or cryotherapy, overlooking the factors that determine healthy longevity.

What really matters for healthy longevity?

Let’s look, in a nutshell, at the behaviors to adopt for each of the three areas: nutrition, exercise and the psycho-social sphere. It is vital to take care of these aspects before addressing other marginal factors.

Nutrition
   •  Choosing fruit, vegetables, whole grains, lean proteins and healthy fats (e.g. olive oil, oily fish).
   •  Avoiding excess sugar, salt and saturated fats.
   •  Consuming food naturally rich in antioxidants, fiber and essential micronutrients (e.g. walnuts, green tea, pulses).
   •  Avoiding risky behavior such as excessive alcohol consumption and smoking.

Physical activity and physical exercise
   •  Engaging in physical activity every day (walking, taking the stairs).
   •  Engaging in structured higher intensity physical exercise two or three times a week, even better if supported by a movement professional. This exercise must involve both an aerobic component (running, swimming, cycling, cross-country skiing) and a strength component, which becomes even more important as you get older. Not forgetting mobility and flexibility training. The reference values that measure our achievements and how much we can improve are: maximum oxygen consumption (VO2max) for the aerobic component and maximum strength (1RM) for strength.
   •  Avoiding sedentary behaviour and trying to break it up by getting up from your chair regularly.

Psycho-social sphere
   •  Managing stress is fundamental and can be facilitated by practices such as meditation, yoga or mindfulness that help reduce stress hormones.
   •  Getting enough sleep (7-9 hours a night) is crucial for regenerating body and mind.
   •  Maintaining a balance between work and personal life.
   •  Cultivating positive relationships with friends and family improves your quality of life and can reduce the risk of depression.
   •  Stimulating the mind with new activities and adopting a positive attitude to life.

In order to live healthily and for a long time you need to focus on what really matters in a consistent way: nutrition, activity and physical exercise, the psycho-social sphere. There is no point thinking about short cuts or quick solutions; success comes through adopting healthy lifestyles over the long term.

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