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New Zealanders are optimistic about their future health, but like many of us, can find it difficult to turn that optimism into consistent action that supports long-term health.

New research from the Southern Cross Feel Good Index shows nearly 70% of New Zealanders feel positive about their current health and expect to live to 89. Yet there is a significant gap between lifespan and health span, with the average Kiwi living to 82 but spending the final 12 years in declining health, a reality most people are unaware of.

Southern Cross Health Society Chief Medical Officer Dr Stephen Child says bridging that gap starts earlier than many people think.

“Most of the medical ecosystem focuses on keeping people alive longer, but far fewer focus on health span,” says Dr Child.

“The opportunity is to maximise the years we stay independent and well, and that comes down to the everyday choices we make over time.”

As part of Men’s Health Week, Southern Cross is encouraging Kiwi men to take practical steps to improve their long-term wellbeing, with advice tailored to each life stage.

Your 20s and 30s: build the foundations

While serious illness may feel distant, Dr Child says this is when long-term health trajectories are set.

“From around 25, the body begins to change in subtle ways,” he says.

“Think of your health like a vehicle you want to keep running long-term, the goal in these years is simply not to put the wrong fuel in.”

He encourages younger men to focus on mental wellbeing, real-world social connection, and understanding core health markers such as blood pressure and cholesterol.

Your 40s: make health visible

The 40s are often characterised by competing priorities, career, finances and family, which can push wellbeing to the side.

“Men in their 40s can find themselves looking in the rear-view mirror, trying to maintain the version of themselves they remember from earlier decades,” says Dr Child.

“But this is when underlying risks can begin to build quietly.”

His advice is to make health intentional and achievable - schedule it, integrate movement into daily routines, and focus on small, consistent behaviour changes.

Your 50s and beyond: stay proactive

In later life, motivation shifts towards maintaining independence, but confidence in improving health can decline.

“This is the decade where risk factors can catch up, but it’s also a time where change can still make a real difference,” says Dr Child.

Regular screening, protecting mobility and balance, and taking a broader view of health, including vision and hearing, all play a role in staying well.

Small actions, long-term impact

Across every decade, the message is consistency over perfection.

“You don’t need to be perfect, you just need to be consistent,” says Dr Child.

“Your future self is not a stranger. The choices you make today are the ones your future self will live with.”