Healthy Aging: Simple Steps for a Healthier Future
| Healthy Aging: Simple Steps for a Healthier Future
By Sheldon Riklon, M.D.
Growing older is a natural part of life, and healthy aging can, and should be, an important part of that process. Healthy aging is about taking care of your health, staying independent, maintaining relationships, and continuing to enjoy the people and activities that matter to you most.
Many people think healthy aging is something that begins after age 65, but the choices you make throughout your life can influence how you feel and function as you grow older. It’s never too late to build healthy habits.
Why Is Healthy Aging Important?
Our bodies naturally change as we get older. You may notice changes in strength and balance, vision, or hearing. You may have trouble falling or staying asleep or start noticing memory issues. You may also be more likely to develop chronic conditions such as heart disease, diabetes, or arthritis.
Adopting healthy habits, such as eating nutritious foods and staying physically activity, can help you manage these changes and may prevent or delay some health issues. Most importantly, healthy habits can help you stay independent, stay connected with loved ones, and enjoy the activities that you love.
Five Ways to Support Healthy Aging
- Move Your Body
Regular physical activity is one of the most important things you can do for your health. Staying active can strengthen your muscles and bones, improve your balance, support heart health, and make it easier to do everyday activities.
You can choose activities that you enjoy, such as:
- Walking with a friend or family member
- Gardening
- Dancing
- Swimming or water aerobics
- Stretching or yoga
- Strength exercises using resistance bands or light weights
- Balance exercises
If you haven’t been active recently, start slowly and build up over time. If you are not sure what activities are best for you, talk to your doctor.
- Choose Nutritious Foods
Eating a variety of nutritious foods gives your body the vitamins, minerals, protein, fiber, and other nutrients it needs to stay strong and healthy.
Try to build your meals around fruits and vegetables, whole grains, lean proteins, and other nutrient-dense foods to keep your body and mind strong. Drinking plenty of water is also an important part of staying healthy.
- Keep Your Mind Active
Healthy aging includes taking care of your mental and emotional health. Getting enough sleep, managing stress, staying connected with others, and learning new activities can support your overall well-being. Keeping your brain active can be as simple as reading, working on a puzzle, playing music, taking a class, or trying a new hobby.
It is also important to recognize that depression, ongoing loneliness, and significant changes in memory and thinking are not normal parts of aging. If you start to notice substantial changes in your mood, memory, or ability to manage daily activities, talk with a healthcare provider.
- Stay Connected
Spending time with family, friends, neighbors, and community groups can support your emotional well-being and help you feel connected. Social connections can also encourage healthy habits and reduce feelings of loneliness.
Look for was to stay involved, especially during times of change. You could join a community group, senior center, faith-based organization, exercise class, book club, or volunteer activity. Even a simple phone call or visit with a friend can make a difference.
- Keep Up with Preventive Care
Regular healthcare visits can help find health issues early and give you an opportunity to prevent or manage chronic conditions.
Stay up to date on recommended health screenings and vaccinations, take medications as directed, and talk with your doctor about any changes in your health.
Preventive care also includes taking steps to reduce the risk of falls and other injuries. Falls are common among older adults, but many falls can be prevented. Staying physically active, improving balance and strength, keeping walkways clear, and talking with your doctor about medications or health conditions that may increase your risk of falling can help you stay safe and independent.
Healthy aging is not about reaching a certain age or following a perfect routine. It is about making choices that support your health and well-being throughout your life.
Whether you are in your 20s, 50s, 70s, or beyond, there are steps you can take today to support your future health. Small steps today can help you stay healthy, independent, and connected for years to come. For more information about healthy aging, visit cdc.gov.
Sheldon Riklon, M.D., is a professor in the University of Arkansas for Medical Sciences (UAMS) Department of Family and Preventive Medicine and a co-investigator with the UAMS Institute for Community Health Innovation.