Portugal celebrates a feat that many envy: in 2024, the average life expectancy was 82.7 years, more than the European Union average. But before we open champagne and toast to an aging society, we need to look at a detail that weighs as much as the number of years lived: how many of those years are actually lived with health and autonomy?
The numbers say that, on average, the Portuguese have around 8.4 “healthy” years of life after 65, here a little below the European average (around 9.4 years). In other words, much of the time we gain from advances in medicine and healthcare may be spent on physical limitations or dependence, rather than independence and quality. This distinction between living longer and living well is, today, one of the biggest challenges facing modern societies. And Portugal is at the forefront!
Unlike the Nordics who we so often see happily training in their 70s and 80s, in Portugal the most common thing at these ages is to be in homes. And this is the true paradox of Brazilian longevity: a country capable of ensuring a long life, but still falling short when it comes to the consistent adoption of lifestyles that preserve health until old age.
A sedentary lifestyle remains significant, physical activity levels are below what is desirable and eating patterns, although heirs of a Mediterranean tradition recognized as the healthiest, have been progressively replaced by processed and high-calorie options. Prevention often remains subordinate to the logic of treatment.
Although Portugal has climatic, geographical and cultural conditions that could favor a model similar to that of the Nordic countries, it is still far from having a society that integrates movement, contact with nature and regular physical exercise. Active aging should not just be a concept inscribed in strategic documents, but a socially valued practice. Therefore, the challenge facing Portuguese society is clear. It is not enough to celebrate the increase in average life expectancy, it is imperative to aim for more years lived with autonomy, lucidity and participation.
It is necessary to understand once and for all that living more years with quality is, to a large extent, a cumulative construction. Every year of inactivity or excesses has its consequences. Conversely, every healthy choice acts as a silent investment in the future. It is not about pursuing eternal youth, but about preserving autonomy, lucidity and the ability to participate.
Portugal has already demonstrated that it knows how to add years to life. Now, each Portuguese person faces a simple but demanding decision: transform these years into a time of vitality or resign themselves to living them with limitations. Don’t you really have 30 minutes, three times a week, to walk, swim, ride a bike? Can’t you make some changes to your eating habits in order to reduce the chances of cardiovascular and metabolic diseases? And what do you do to sleep better and manage your stress?
I leave you with these questions, remembering that aging independently is built, especially at 30, 40 and 50 years old. Because if longevity is a victory, healthy longevity is the goal.
Use: Whenever I have the privilege of writing in this space, I will bring news about modalities or new healthy habits. This time, the highlight is the modality of the moment: HYROX. It’s a mix of cardiovascular endurance and functional strength, two fundamental capabilities for long-term health. Unlike very technical competitions, it is relatively simple to train and progress. You will be able to watch the first competition in Portugal from 1st to 3rd May 2026 at the Lisbon International Fair, in Parque das Nações, Lisbon.
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