Each small change you make can help you live a long and healthy life.
Many factors can influence how we age, including our genetics and family history. While we can’t change these factors, we can make several lifestyle choices, such as exercise, a healthy diet, and regular health care visits, that can influence how we age. Check out the tips below for more information on living long and staying well.
10 Tips for Healthy Aging
The National Institute on Aging offers a detailed booklet filled with tips and resources for healthy aging. Based on their research, here are ten tips you can incorporate into your life starting at any age:
- Remain active. As we age, the aches and pains can start to pile up, making us less motivated to be active, but studies show that people who exercise regularly enjoy more years of life and have less pain. Aim to get 150 minutes of exercise each week, with a combination of exercises that strengthen your heart and lungs, improve your strength, and help your balance and mobility. Check out these tips if you’re worried about exercising with a chronic condition.
- Maintain a healthy weight. Adults who become too thin face health risks such as an increased risk for osteoporosis and anemia. In addition, adults with obesity have an increased risk of death and disease. Talk to your health care provider about a healthy weight that’s right for you. If you’re struggling to reach a healthy weight, consider the Department of Veterans Affairs (VA) MOVE! Program to help you meet your health goals.
- Make healthy food choices. A quality diet full of the right nutrients can help keep your brain and body healthy as you age. Fill your diet with fruits and vegetables, whole grains, lean proteins and healthy fats. Start with small changes, such as incorporating an extra fruit or vegetable each day, eliminating a sugary drink or making a healthy breakfast to start your day. The Dietary Guidelines for Americans has an entire chapter for older adults to learn more about eating well. If you need additional help, reach out to a registered dietician nutritionist and create a personalized nutrition plan.
- Get enough sleep. Aim for 7-9 hours of sleep each night to help you stay alert and decrease your risk for heart disease, stroke and diabetes. When you don’t get enough sleep, you can become depressed, forgetful and may be more likely to have an accident or fall. A Good Night’s Sleep Is Essential for Good Health is full of tips on how to improve your sleep.
- Don’t smoke and limit your alcohol consumption. Alcohol and tobacco consumption can prematurely age your brain and contribute to poor health. When you quit smoking, you can improve your health and lower your risk for certain health conditions. Explore more tips and resources related to limiting your alcohol consumption and getting the support you need to quit smoking.
- Stay on top of your health care. Visit your health care provider regularly to help catch chronic diseases early, reduce risk factors and improve your quality of life. Your health care provider can also help you stay up to date on important immunizations and health care screenings.
- Stay involved and connected. If you’re living alone or managing a difficult health condition, it can be hard to maintain social ties. But studies show lonely and isolated people are at higher risk for heart disease, depression and cognitive decline. Make Small Changes to Conquer Your Loneliness has a lot of great tips to help you stay connected like scheduling phone calls with family and friends, trying a new activity, or volunteering for a cause you care about.
- Take care of your mental health. Big events like losing a loved one or coping with a long-term health condition can lead to difficult emotions. If you feel like you’re struggling to manage your mental health, get evaluated and find a treatment that works for you.
- Manage your stress. Reducing stress combined with other healthy activities helps your entire your body, including the parts of the brain involved with learning and memory. Try incorporating stress-reducing activities into your daily routine, such as meditation, yoga or tai chi.
- Exercise your brain. Your cognitive health needs to be worked just like your physical health. Research shows that activities like reading, playing games and learning new skills can help you reduce your risk for Alzheimer’s disease and keep your brain sharp.
This list of suggestions may seem overwhelming at first glance, but you don’t have to start with everything all at once. Try incorporating a couple of small lifestyle changes like adding a walk after dinner, changing what you eat for breakfast, or scheduling a monthly activity with a friend or family member. Each small change you make can help you live a long and healthy life!
Helpful Resources
- The National Institute on Aging offers a weekly email related to healthy aging. Get research-based updates on topics like cognitive health, healthy eating and more.
- The Eldercare Locator provides information about a range of services to help older adults stay healthy and engaged in their community. Find classes, volunteer opportunities and in-home care services in your area.
- VA’s Geriatrics and Extended Care page is full of information and resources related to aging with topics such as health and fitness, home and community services, and more.
- VA News compiled a list of five virtual resources to help older Veterans remain active and healthy.