Daily Habits for Healthy Aging: 7 Doctor-Recommended Practices
Many people take their health for granted during early adulthood, enjoying activities like running a quick mile or spending long days on their feet. However, as the years pass, the body often doesn't function as efficiently as it once did. For instance, after age 50, bone breakdown typically outpaces formation, leading to gradual bone loss. Fortunately, older adults can adopt daily habits and practices to help alleviate some of the aches and pains associated with aging. We consulted several doctors across various specialties about the daily activities they wish older adults would prioritize—and many are simpler than you might expect.
1. Move Your Body Regularly
Physical activity is crucial at any age, but it becomes even more vital as you get older to maintain mobility and reduce the risk of conditions like osteoporosis. Dr. Carl Paige, chief medical officer and co-founder of the Medical Transformation Center in Louisville, Kentucky, suggests simple routines: "This can be as simple as walking after your largest meal of the day combined with simple exercises like a squat, lunge, press, etc." Dr. Eric Tam, a physician at Mighty Health, emphasizes resistance training: "In my practice, I tell many of my patients that I don't want them to become bodybuilders, but I do want them to lift weights that they find strenuous. The motivation here is that, through resistance training, we can begin to build muscles to counteract the loss of it with age." If weightlifting isn't appealing, find enjoyable activities like biking, swimming, yoga, or pilates. Consistency is key, so focus on staying active with pursuits you genuinely enjoy.
2. Challenge Your Brain Daily
According to the Alzheimer's Association, an estimated 6.9 million Americans aged 65 and older are living with Alzheimer's in 2024. While you can't completely prevent the onset of Alzheimer's, certain habits can help decrease your risk and delay its onset. Dr. Steve Fallek, a physician and medical adviser for Maskad and Revivv, advises: "You need to exercise your mind every day to keep sharp and that can mean a crossword puzzle, reading a book or newspaper, or trying to remember anything. Think about an old album you used to own. Can you remember the track listing? The lyrics? All their albums? Whatever challenges your brain and your memory is a good thing." Trying new hobbies, such as learning a language or instrument, and making new friends can also provide novelty, which experts highlight as essential for cognitive health.
3. Stay Socially Connected
In 2023, the U.S. surgeon general raised concerns about a loneliness epidemic across the country. Humans are inherently social beings, and regular, healthy interactions are crucial for maintaining mental health, especially for older adults. Dr. Faisal Tai, a board-certified psychiatrist and founder of PsychPlus, notes: "Often, as we get older, we tend to socialize less, in part due to physical limitations. Seniors should undertake at least one positive social interaction every day. Whether it's a visit from a kind neighbor, a chat with the cashier at your grocery store, or enjoying a phone or video call with a grandchild or friend." Exercise and social support are both key components of healthy aging.
4. Manage Stress Levels Effectively
Stress is an inevitable part of life, and according to the National Council on Aging, some stress can actually be beneficial. However, chronic stress can lead to negative health outcomes that worsen with age. Dr. Laura Purdy, a board-certified family medicine physician, explains: "Stress can take a toll on your heart as you get older so it's important to look for ways to relieve stress on a daily basis. Take time to rest, reset, find things that bring you peace and do things daily that you love that do not cause you consistent stress."
5. Stay on Top of Medical Appointments
Dr. Sulagna Misra, an internist in California and founder of Misra Wellness, views aging as a natural privilege. The key is to stay attuned to your body and ensure you attend all necessary appointments. She states: "While prevention is key, early detection is also important for any disease, which means keeping up with recommended medical screenings. Eye exams, mammograms, prostate exams, colonoscopies, age-appropriate vaccinations, regular follow-ups, skin exams and other screenings like cholesterol and cardiovascular health are all important."
6. Spend Time Outdoors in the Sun
According to an article from the American Journal of Lifestyle Medicine, it's optimal to have sun exposure for five to 30 minutes daily, most days of the week, without sunscreen to obtain vitamin D. (Note that most dermatologists recommend daily sunscreen use to avoid increasing skin cancer risk, so be mindful of unprotected time outdoors.) Vitamin D is known to boost overall physical and mental health. Dr. Huong Nghiem-Eilbeck, a staff physician at Pandia Health, advises: "Get sun exposure in the late morning, depending on where you are in the U.S. Avoid sunburns but get enough sun to get Vitamin D as this helps the body absorb calcium in the ways that are best for your bones." Older adults may find it challenging to get outside, but it remains just as important with age.
7. Eat Nutritious Foods
As you age, it's particularly important to avoid heavily consuming processed foods. While these are acceptable in moderation, focus on incorporating more nutritious options into your diet. Dr. Nadim Geloo, senior director of medical affairs at Abbott's structural heart business, recommends: "Making these changes can be as simple as choosing healthy meals and snacks that can help prevent heart disease, including fresh fruits and vegetables, foods high in fiber and low in unhealthy fats, and also limiting your intake of salt and sugar. It may be difficult to change overnight, so I recommend changing one aspect of your diet at a time with a medium-term goal to eliminate harmful foods."
This article is based on information originally published by HuffPost at an earlier date, expanded with additional insights and details for a comprehensive guide to healthy aging.
