How to Grow Older (and Fitter) Like a Champion

A composite image of a swimmer, Carl Lewis, a biker, and Nadia Comaneci

Photographs by Alex Lau and Paola Kudacki

September 9, 2025

Older, Faster, Stronger is a National Geographic exploration into the science of what it takes to live a longer and more active life.

In evolutionary terms, humans are pretty new at getting old. Since 1900, we’ve managed to increase our life expectancy, from 47 to 78, even though we’re only just now beginning to understand the science of longevity—and what exactly human beings are capable of as we live deeper, and healthier, into our 70s, 80s, 90s, even 100s.

To help you harness all that we’re learning about how to age athletically, National Geographic found a handful of people hitting their stride in the last leg of their lives. We also share some pointers about how to start extending your health span right now, no matter how old you are, and some wisdom—pep talks, really—from four of the greatest athletic specimens of the 20th century.

'I want to live to be 100.' Longevity lessons from sports icons

By Devin Gordon

Carl Lewis, Nadia Comăneci, Cheryl Miller and Jerry Rice were the best at what they did—so who better to ask about getting the most out of our bodies as we age. We came in search of wisdom but they gave us something even better: motivation.

NADIA COMĂNECI, 63 — Photograph by Paola Kudacki

How to start aging like an athlete

By Chris Ballard

An increasing body of research is telling us that staying active as we age provides extraordinary health benefits. These over-50 champs offer proof of what we gain by being athletes later in our lives.

NORA LANGDON bench pressing — Photograph by Alex Lau

Your game plan for fighting Father Time

By Chris Cohen

Five research-backed, peer-reviewed ways to start extending your life span now—no matter how old you are.

A woman is preparing to dive into a pool — Photograph by Kendrick Brinson

Three years ago, Chris Hemsworth embarked on Limitless, a National Geographic series that invited audiences to follow along on the actor’s globe-spanning quest to unlock some of the secrets for living a longer and more fulfilling life. Now he’s returned with another season that dives deeper into what science can teach us about how to improve our physical health and mental well-being today. His journey prompted us to take a closer look at what scientists are learning about aging athletes—and how we might apply a wealth of new insights to our own lives.