What Is a Super Ager? Science-Backed Secrets to Aging Exceptionally

Want to stay sharp, strong, and vibrant well into your 80s, 90s, or beyond? Super agers show us how.

The term “super ager” refers to a research-defined subset of older adults—typically over 80—whose cognitive and physical abilities are comparable to people decades younger. These are the folks who defy the usual patterns of age-related decline, maintaining memory, attention, mobility, and energy far beyond typical expectations. Most of what we know about super agers comes from clinical research studies, so while the term has become aspirational, it’s rooted in a very specific scientific framework.

Coined cognitive neuroscientist Emily Rogalski, PhD, and her team at Northwestern University’s Feinberg School of Medicine, the term specifically refers to adults whose memory is on par with or better than people 20 to 30 years younger. But newer research shows that super agers are also likely to have stronger social ties, more emotional resilience, and better physical health than their peers.

Brain Differences That Set Super Agers Apart

Interestingly, the research shows that the brains of super agers are structurally distinct in ways that scientists are just beginning to understand. These aren’t subtle shifts, either. From thicker gray matter to more neurons linked to empathy and awareness, super agers appear to preserve the physical architecture that supports memory, decision-making, and connection well into their 80s and beyond. Here are three things research reveals about how their brains are built to last.

1. Structural Changes: According to a study published in Cerebral Cortex, super agers have thicker cortical brain regions, especially in the anterior cingulate cortex. This reflects preserved gray matter—specifically the outer layers of the brain involved in processing and higher cognitive functions. While this is a promising marker, it’s important to recognize that gray matter thickness is just one of several brain aging indicators and doesn’t capture the full complexity of cognitive resilience.
   
2. Social Intelligence Indicators: The National Institute on Aging notes that some super agers’ brains contained a much higher density of a particular type of cell called von Economo neurons, which are linked to social intelligence and awareness.
   
3. Less Atrophy: A 2024 study in the Journal of Neuroscience found that super agers show significantly less white matter atrophy over time compared to typical older adults. These individuals preserved the structural integrity of brain networks involved in cognition and memory, offering further support that super aging is tied to slower neurodegeneration. Unlike gray matter, which is responsible for processing and higher cognitive functions, white matter facilitates communication between brain regions—meaning its preservation supports better overall brain connectivity and coordination.

4 Habits That Help You Become a Super Ager

The good news? You don’t have to win the genetic lottery to become a super ager. Research has identified specific behaviors and habits that support the physical and cognitive resilience seen in these individuals.

1. Challenge Your Brain

Super agers don’t let their minds coast—they shift out of autopilot and stay curious on purpose. This could mean:

• Learning a new language or instrument
• Playing strategy games like chess or bridge
• Engaging in storytelling, writing, or public speaking

According to Northwestern researchers, super agers are often lifelong learners who embrace mental effort.

2. Move Like it Matters

It’s not just about steps or squats—it’s about keeping your brain firing and your energy high. Regular physical activity enhances neuroplasticity, reduces inflammation, and promotes better blood flow to the brain.

According to Harvard Health, preserving your exercise capacity—especially your VO₂ max—is critical to aging well. How much you retain depends on the intensity, duration, and frequency of your workouts. For beginners, aim to elevate your heart rate to 50% of your max (calculated as 220 minus your age), and work up to 60–70% over time. At that level, you’ll be breathing heavily and unable to talk easily while exercising. Aim for 20 to 40 minutes of aerobic activity, 3 to 5 days a week.  Check out our guide to building muscle safely after 40.

This is just one approach—your exercise plan should be tailored to your physical ability and health status, especially if you’re managing mobility limitations or chronic conditions. 

3. Find Your People

Super agers often maintain close relationships and meaningful interactions. Strong social connections are protective against cognitive decline and depression.

According to a study published in PLOS ONE, super agers reported higher psychological well-being, life satisfaction, and stronger social networks than typical older adults, suggesting that emotional resilience and interpersonal engagement play a significant role in memory preservation and quality of life.

4. Know Your Purpose

Super agers frequently report a strong sense of purpose and engagement. Whether it’s volunteering, mentoring, or pursuing creative projects, staying future-focused is key.

A 2024 study published in Innovation in Aging found that older adults with a stronger sense of purpose in daily life had better cognitive function throughout the day, suggesting that purpose may help maintain attention, memory, and executive functioning even in advanced age. While promising, it’s important to note that these findings are correlational—meaning that purpose is associated with better function, but causality is still being explored.

Additional research in Alzheimer’s Research & Therapy supports these findings, showing that a strong sense of purpose promotes resilience to brain aging by reducing the cognitive burden of structural brain changes in midlife.

The Super Age, Super Ager: What It Means for You

At Super Age, we believe being a super ager isn’t about denying aging—it’s about defying its limitations through science-backed habits, mindset, and daily choices.

From pushing your brain past cruise control to getting your heart rate up (on purpose), building a life filled with connection, challenge, and meaning isn’t just feel-good advice—it’s how super agers actually do it. The mindset? Less “anti-aging,” more “pro-living.” It’s bold, it’s evidence-based, and yes, it’s within reach.

While not everyone will meet the clinical definition of a super ager, everyone can move in that direction. And the earlier you start, the better.

What the Science Can—and Can’t—Tell Us

The field of super aging is evolving. While we have compelling studies linking brain structure, purpose, and social health to exceptional aging, many of these findings are based on small sample sizes, short time frames, or correlational data. We still don’t fully understand why some people maintain sharp cognition into their 80s and beyond while others don’t.

What’s clear is this: behaviors like staying active, learning new things, connecting with others, and living with purpose are associated with better outcomes across a range of studies. They’re not guarantees—but they are powerful, research-informed bets.

Want to Live Like a Super Ager?

Here are a few science-backed ways to nudge your longevity in the right direction:

• Sign up for a new class or hobby that challenges your mind
• Schedule regular walks and strength training (with friends!)
• Call a friend or write a thank-you note
• Reflect on what gives you purpose, and make space for it

.Your super age journey doesn’t have to be perfect. It just has to be yours—and in motion.