Celebrate Healthy Aging

8 Tips for boosting your health as you age

In a culture that’s obsessed with youthfulness, it’s easy to forget that many things can improve with age—including you!

While aging is a natural and inevitable process that often comes with challenges, there are things you can do to preserve, or even improve, your physical and mental health. 

Here are 8 things you can start doing today to keep your body and mind as healthy as they can possibly be and make every day more rewarding.

Stay Physically Active

Regular physical activity is crucial for maintaining strength, flexibility, and balance, which can help prevent falls and chronic diseases. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, supplemented with muscle-strengthening exercises on two or more days. Activities can include walking, swimming, dancing, or even gardening. Remember, any movement is better than none, so find enjoyable ways to stay active.

Eat a Balanced Diet

Nutrition plays a significant role in healthy aging. Focus on a varied diet of nutrient-rich foods including fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet, which emphasizes plant-based foods, fish, and healthy oils, has been linked to better brain health and a lower risk of chronic diseases. Be mindful of portion sizes and try to limit processed foods high in sugar and unhealthy fats.

Maintain a Healthy Weight

Keeping your weight in the normal range is an important part of healthy aging. Being over- and underweight can increase your risk of developing health problems ranging from heart disease and stroke to anemia and osteoporosis.

Because healthy weight ranges for older adults are different than for other age groups, it’s important to talk to your doctor before trying to lose or gain weight.

Keep Your Mind Engaged

We all know that you have to use muscles to keep them strong. The same is true for your brain. You can keep your mind sharp by engaging in activities that challenge your brain. This could be playing games such as Sudoku, Wordle, and crosswords. Reading —especially in a book club setting— is also beneficial as is taking a class either online or in person. An active mind is a healthy mind. 

Some adults use their later years to focus on occupations that have always interested them, but they didn’t have time pursue due to rearing families and, of course, work.  Instead of thinking as this time as your “retirement,” try framing it as “preferment”—your chance to try that thing you’ve always been curious about. Maybe it’s a hobby or regular volunteer position at a shelter, hospital or nursing home. This is your opportunity to stop wondering and actual do what you want.

Prioritize Mental Health

Mental well-being is as important as physical health for healthy aging. To combat feelings of loneliness and isolation, stay connected with family and friends. To reduce stress, participate in activities that bring you joy and fulfillment—maybe that’s volunteering, taking a walk in the woods, pursuing hobbies, or spending time with loved ones. If feelings of anxiety or depression arise, don’t hesitate to seek professional help.

Regular Health Check-ups

Regular visits to healthcare providers for check-ups and screenings are vital. These appointments can help catch potential health issues early and keep you informed about your health status. Discuss any concerns regarding your diet, exercise, or mental health with your healthcare provider.

Avoid Smoking and Limit Alcohol

Quitting smoking is one of the most impactful changes you can make for your health. Additionally, if you consume alcohol, do so in moderation—generally, one drink per day for women and two for men. Reducing alcohol intake can lower the risk of various health issues, including cognitive decline and certain cancers. Plus, thanks to alcohol-free mocktails, cutting back doesn’t have to make you feel like you’re missing out.

Stay Hydrated

As we age, our sense of thirst may diminish, but staying hydrated is essential. Aim to drink plenty of fluids throughout the day, focusing on water and other hydrating beverages. This helps maintain bodily functions and can prevent issues like constipation and kidney problems. As for how much to drink, the National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups for men and 9 cups for women aged 51 and older.  NOTE: this volume includes all sources of fluids including water, food, and beverages.

While you can’t turn back the clock, keeping your body and mind as healthy and vibrant as possible can work to make sure you enjoy the path forward.

Pamela Duchene, PhD, APRN-BC is the Vice President of Patient Care Services and Chief Nursing Officer at Southwestern Vermont Medical Center.