Longevity: how to live longer and better, according to psychiatrist Luis Rojas Marcos

The current paradigm has evolved towards a model of positive and healthy aging, in which vitality, autonomy and purpose are consolidated as the most valuable assets in today's society. In this new installment of the 'Living Better' series, we talk to psychiatrist Luis Rojas Marcos about how to age better and why doing so is also a strategic decision.

Aging is not an inevitable decline, but a dynamic process of maximizing opportunities in terms of health, participation and safety. However, the renowned Dr. Luis Rojas Marcos, a psychiatrist and author of "The Gift of Years" (HarperCollins, 2026), warns in an interview with BBVA Switzerland about a persistent cultural stigma: “If you look up the word ‘old’ in the dictionary, you’ll find definitions like ‘stale,’ ‘dull,’ or ‘worn out.’ It's a social prejudice that is even reflected in language." In response, the doctor argues that positive aging should be considered "normal". That is why he proposes to talk about the "third stage", moving away from ageism. And he's clear about it: As this 82-year-old doctor states, it is not necessary to run marathons; "What's non-negotiable," he says, "is exercising daily."

Over time, the brain develops a greater ability to process the positive aspects it perceives. In experiments with photographs, adults in their 40s and 50s remember positive and negative images equally, but those over 65 show a clear tendency towards emotional positivity: they remember pleasant things more easily.

This finding highlights the trend towards emotional positivity over the years. This is a natural defense mechanism that often goes unnoticed due to the cultural stigma that associates "old" with negative terms such as "worn out" or "stale," a social prejudice that is even reflected in the dictionary.

Speaking is a cognitive process that stimulates the brain and also has a very positive psychological effect. It helps us to share, to organize ourselves mentally and to vent. It also has a social dimension. Regarding life expectancy, various studies indicate that more extroverted and communicative people tend to live longer, reflecting a direct relationship between social interaction and longevity.

Another relevant aspect is that women live longer than men, even though more boys are born than girls. According to various studies, women tend to verbalize their emotions more. In Spain, women live on average almost 87 years, compared to 81 for men. My advice is clear: talk, converse, and talk to yourself as well; is an essential tool for mental organization.

When we consider how we want to live, it is advisable to start from a holistic view of well-being: physical, psychological, and social. The starting point is self-knowledge. Understanding who we are, recognizing our qualities—including physical ones—and asking ourselves what we really like and what aspects are important to us. 

On a psychological and emotional level, it involves reflecting on what gives meaning to our lives. And, in the social sphere, to identify which people we feel best with and what kind of relationships we want to cultivate. 

From there, we can take control of our lives and organize our daily routine around those priorities: our vocation, our relationships, and our activities. And one key point: knowing how to ask for help. There are times when we need to listen and share with other people, and that is also part of that guide to move closer to a fuller life.

I started exercising when I was almost 50. One day I realized that I had to do it to improve my physical and mental health. In the last 20 years, studies have emerged showing that people who exercise live longer. But, in addition, they live better and have a higher quality of life, because it not only influences mobility or how we feel, but also the emotional, psychological and social aspects. In addition to exercise, sleep and nutrition are also essential.

In people in the third stage, from age 65 onwards, the impact of physical activity is immediate. It might be a bit of a struggle at first if you haven't done it before, and you'll need to muster some willpower, but it won't take long before you start seeing the benefits. It is important to combine aerobic exercise with strength training (such as lifting weights), as both are essential. The key is to incorporate them regularly into your routine, without needing to make excessive efforts, but with consistency.