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Most Kenyans Will Not Live Beyond 70, But There Is a Way Out
Kenya's average life expectancy still lags behind global peers. But small, intentional lifestyle choices can change that.
Kenya's average life expectancy still lags behind global peers. But small, intentional lifestyle choices can change that.
If you're a Kenyan under 40 today, odds are you may never celebrate your 70th birthday, unless something changes.
According to the Kenya Association of Physicians (KAP), Kenya's life expectancy in 2025 is projected at 67.93 years, up from 63.4 in 2024 and 63.65 in 2023.
While this represents progress, we still lag behind our global peers.
Kenya is significantly behind countries like Vietnam (76 years), Nepal (72 years), and Bangladesh (74 years); nations with comparable or even lower GDP per capita.
Regionally, Kenya's life expectancy remains slightly above Tanzania's 66.94 years and Uganda's 64.96 years, according to MacroTrends data.
Dr. Rosslyn Ngugi of KAP notes that the country now faces a "triple burden of disease": persistent communicable illnesses like HIV and malaria, a surge in non-communicable diseases (NCDs) such as cancer and diabetes, and emerging threats tied to climate change and globalisation.
These overlapping pressures mean that even as more Kenyans survive childbirth and infectious diseases, many are succumbing earlier to heart disease, stroke, obesity, and pollution-related illness.
Improved healthcare and sanitation have saved lives, but the diseases replacing old killers are often self-inflicted. Rapid urbanisation has created a population that sits more, eats poorly, and sleeps less.
Diets once based on whole grains, legumes, and traditional vegetables have been replaced by fried, sugary, and processed foods.
As a result, nearly half of all adults are now centrally obese, with women disproportionately affected, according to recent national research.
Obesity is no longer a cosmetic issue but a major force behind heart disease, diabetes, and stroke, which together account for the majority of premature deaths in urban areas.
The problem is compounded by alcohol consumption and substance abuse. The World Health Organization's 2025 SAFER Country Snapshot for Kenya reports that:
Unrecorded brews like chang'aa and muratina remain popular, especially in rural areas. Without regulation, these drinks can be toxic, contributing to preventable deaths every year.
Environmental health is another overlooked threat. Nairobi's air pollution levels are 2.9 times higher than World Health Organization standards, according to Fit Savanna's investigation.
Meanwhile, economic and social pressures are eroding mental wellbeing. Research published in The Lancet shows that over 12% of young Kenyans suffer from mental health disorders.
Chronic stress, unemployment, and sedentary habits create biological wear and tear, increasing the risk of hypertension and metabolic disease even among people in their 30s.
"Kenya's progress in healthcare will mean little if we continue to sabotage it through preventable lifestyle risks."
Dr. Erick Njenga, President, Kenya Association of Physicians
The World Health Organization notes that alcohol contributes to more than 200 diseases and injuries globally, killing 2.6 million people every year.
In Kenya, alcohol-related harm intersects with diet, inactivity, and pollution, creating a web of preventable mortality. The result is a country where health systems work harder each year to treat conditions that could have been avoided through lifestyle change.
A 2022 study on obesity in Kenya estimated that tackling high body weight alone could prevent 7.4 million new disease cases.
Similar gains are possible through reduced alcohol use, clean air policies, and better nutrition, but these require consistency, not crisis response.
The truth is that lifestyle factors, not genetics, determine most health outcomes. Your choices today literally shape how long and how well you live.
One of the easiest and most proven ways of living longer is through diet. Traditional Kenyan whole foods, like vegetables, legumes, whole grains, lean proteins, are both affordable and protective against NCDs.
Fixing your diet starts with strategies like reducing ultra-processed foods, minimizing sugary drinks, increasing vegetable intake, and controlling portion sizes. These simple changes can reverse obesity and reduce disease risk.
Second, regular exercise is important. However, you don't need a gym membership to stay active to keep fit. Bodyweight exercises at home, walking, dancing, or playing sports with friends all provide significant health benefits.
Studies consistently show that physical activity isn't just about fitness but also powerful medicine for mental health, cardiovascular health, and longevity. Even 20 minutes of movement daily creates positive momentum.
Given the severe health impacts documented in Kenya, reducing alcohol intake or abstaining entirely can also add years to your life. If you drink, do so moderately and never before driving.
Regarding pollution, while systemic changes are needed, you can protect yourself from harmful exposure by avoiding outdoor exercise in heavy traffic zones, paying attention to daily air quality reports, and using masks on particularly polluted days.
Nevertheless, individual action alone won't solve systemic problems. Kenya needs aggressive NCD prevention programs, strict air quality enforcement, comprehensive alcohol control policies, mental health services integration into primary healthcare, and food environment reforms.
But you don't have to wait for policy changes to start extending your own life. Start today. Choose whole foods over processed ones. Move your body for 20 minutes. Protect your mental health. Moderate or eliminate alcohol.
Every day you delay is a day lost. Your future self, celebrating that 70th birthday and beyond, will thank you for the choices you make today.
Editor's Note: Life expectancy data is current as of October 2025 and represents statistical averages. Individual health outcomes vary based on multiple factors including genetics, environment, and access to healthcare. Consult a healthcare professional before making significant lifestyle changes, especially if you have pre-existing conditions.
Proofreading by Grace Njoroge, copy editor at Fit Savanna.
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