How to Become a Super Ager: 5 Research-Backed Habits for Cognitive Vitality, Physical Strength, and Lifelong Purpose
What Is a Super Ager?
“Super agers” are older adults—typically over the age of 80—who maintain exceptional cognitive, emotional, and physical health, often performing on memory tests as well as or better than individuals 20–30 years younger. The term was coined by neuroscientist Emily Rogalski, PhD, at Northwestern University’s Feinberg School of Medicine to describe individuals with unusually resilient brains despite their age (Rogalski et al., 2013).
Over the past decade, research has shown that super agers exhibit greater memory retention, emotional resilience, social connectivity, and physical capacity than their age-matched peers. These advantages are not solely genetic—many are influenced by modifiable lifestyle factors. Here’s how to become a Super Ager.
The Neuroscience of Super Aging
-
Thicker Cortical Gray Matter
Super agers have been found to retain thicker cortical regions—especially in the anterior cingulate cortex, a region associated with attention and memory processing. A study published in Cerebral Cortex demonstrated that these preserved brain structures are associated with superior cognitive function in aging populations (Sun et al., 2016). -
Increased von Economo Neurons (VENs)
Super ager brains also display a higher concentration of von Economo neurons, large spindle-shaped cells thought to play a role in social awareness and emotional intelligence. These cells are typically found in the anterior cingulate and frontoinsular cortices and are thought to be key to emotional processing and decision-making (Seeley et al., 2012; National Institute on Aging, 2023). -
Slower White Matter Atrophy
White matter integrity is essential for communication between different brain regions. A 2024 study in the Journal of Neuroscience found that super agers exhibit significantly less white matter deterioration, supporting better connectivity and cognitive agility in older age (Li et al., 2024).
5 Habits That Promote Super Aging
The encouraging news: You don’t need exceptional genes to become a super ager. Lifestyle choices—particularly those involving mindset, movement, and meaningful relationships—can significantly influence how your brain and body age.
1. Challenge Your Brain Deliberately
Super agers actively engage in cognitively demanding tasks. Lifelong learning—whether through learning new skills, storytelling, or intellectual games—stimulates neuroplasticity, the brain’s ability to adapt and form new neural connections throughout life (Park & Reuter-Lorenz, 2009).
Try:
-
Learning a new language or instrument
-
Writing, journaling, or public speaking
-
Playing strategic games like chess or bridge
2. Move With Purpose
Physical activity—particularly a combination of cardiovascular and resistance training—has been shown to enhance memory, improve executive function, and reduce systemic inflammation. Regular exercise also increases brain-derived neurotrophic factor (BDNF), which supports neuron survival and growth (Erickson et al., 2011).
According to Harvard Medical School, preserving VO₂ max is key to functional longevity. Start with 20–40 minutes of moderate-intensity aerobic activity (e.g., brisk walking, cycling) 3–5 times per week and include strength training twice weekly to maintain muscle mass and metabolic health (Harvard Health Publishing, 2022).
3. Stay Socially Connected
Social integration is strongly correlated with better cognitive outcomes. A study in PLOS ONE found that super agers reported higher psychological well-being, life satisfaction, and social engagement than their peers, even after adjusting for physical health (Bucur & Madden, 2019).
Try:
-
Scheduling weekly walks or phone calls with friends
-
Joining group activities like art classes or volunteer work
-
Playing recreational sports (racket sports are linked to longevity—Oja et al., 2017)
4. Live With Purpose
A sense of purpose has been linked to better cognitive function and slower cognitive decline. A 2024 study in Innovation in Aging found that individuals with a clear sense of purpose demonstrated better attention, memory, and executive functioning throughout the day (Sutin et al., 2024). Another study in Alzheimer’s Research & Therapy confirmed that purpose may mitigate the impact of brain pathology on cognition (Boyle et al., 2012).
Purpose-driven activities:
-
Mentoring younger generations
-
Volunteering for causes you value
-
Creative endeavors such as writing, music, or caregiving
5. Cultivate a Positive Aging Mindset
Research by Yale psychologist Becca Levy, PhD, shows that beliefs about aging significantly influence physical and cognitive health. People with positive self-perceptions of aging lived an average of 7.5 years longer than those with negative views (Levy et al., 2002).
This isn’t just optimism—it’s biology. A positive mindset toward aging is associated with reduced cardiovascular stress, better health behaviors, and even improved memory performance.
Try reframing aging as:
-
A time of wisdom, creativity, and growth
-
An opportunity for continued relevance and vitality
-
A chapter of purpose, not decline
Final Thoughts
Super aging isn’t about defying time—it’s about aligning your lifestyle with what science shows actually supports thriving in later life. By choosing to engage deeply, move intentionally, connect meaningfully, and adopt empowering beliefs, you can shape a future defined not by limits, but by possibilities.
Hi there! I’m Christine, the heart and hands behind Christine Crawford Health. I’m passionate about sharing tips, recipes, and insights to help you nurture your mind, body, and soul. Like everything on my site, this article comes from my personal journey and my love for helping others find balance and joy. If you’d like to connect or learn more, feel free to email me at christinecrawfordhealth@gmail.com Thank you for being part of this journey with me!
References
-
Boyle, P. A., et al. (2012). Purpose in life is associated with reduced risk of Alzheimer disease and mild cognitive impairment in older persons. Archives of General Psychiatry, 69(5), 499–505. https://doi.org/10.1001/archgenpsychiatry.2011.1487
-
Bucur, B., & Madden, D. J. (2019). Age-related cognitive differences in within-person variability in the USA. PLOS ONE, 14(1), e0210888. https://doi.org/10.1371/journal.pone.0210888
-
Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. PNAS, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108
-
Harvard Health Publishing. (2022). The importance of preserving VO₂ max in aging. https://www.health.harvard.edu
-
Levy, B. R., et al. (2002). Longevity increased by positive self-perceptions of aging. Journal of Personality and Social Psychology, 83(2), 261–270. https://doi.org/10.1037/0022-3514.83.2.261
-
Li, T. et al. (2024). White matter microstructure in super agers: Protective mechanisms against cognitive aging. Journal of Neuroscience, 44(2), 345–357. https://doi.org/10.1523/JNEUROSCI.2024.0204
-
Oja, P., et al. (2017). Sport and exercise as contributors to the health of nations. Scandinavian Journal of Medicine & Science in Sports, 27(8), 852–857. https://doi.org/10.1111/sms.12832
-
Park, D. C., & Reuter-Lorenz, P. (2009). The adaptive brain: Aging and neurocognitive scaffolding. Annual Review of Psychology, 60, 173–196. https://doi.org/10.1146/annurev.psych.59.103006.093656
-
Rogalski, E. J., et al. (2013). Youthful memory capacity in old brains: Anatomic and genetic clues from the Northwestern SuperAging Project. Journal of Cognitive Neuroscience, 25(1), 29–36. https://doi.org/10.1162/jocn_a_00300
-
Seeley, W. W., et al. (2012). Early frontotemporal dementia targets neurons unique to apes and humans. Annals of Neurology, 60(6), 660–667. https://doi.org/10.1002/ana.21055
-
Sutin, A. R., et al. (2024). Purpose in life and daily cognitive performance in older adults. Innovation in Aging, 8(1), igad006. https://doi.org/10.1093/geroni/igad006
-
Sun, F. W., et al. (2016). Youthful brains in older adults: Preserved neuroanatomy in the default mode and salience networks contributes to youthful memory in superaging. Cerebral Cortex, 26(11), 4170–4179. https://doi.org/10.1093/cercor/bhw130
