Healthy aging lifestyle -
Physical exercise can increase mobility, help prevent falls and fractures, and reduce the risk of some diseases associated with aging.
It can also give the brain a boost, which can help with tasks like processing information, learning new things, paying attention, and solving problems. Experts recommend aiming for 2. Get more tips for getting and staying physically active as you age. A diet that includes plenty of nutrients, vitamins, and minerals keeps your brain and body healthy and may reduce your risk of some aging-related diseases.
No matter your age, feeling lonely and socially isolated can be harmful to your physical, emotional, and cognitive health. Developing and maintaining strong social ties can help you feel more engaged and connected.
Exercising your brain is just as important as exercising your body. Activities that challenge your brain on a regular basis keep your mind active and healthy and may help slow cognitive decline as you get older. Scientists are learning new things about the aging process and the best ways to support health, well-being, and healthy aging throughout life.
Participating in a clinical research study is a great way to contribute to the scientific process and improve lives. Find out more about clinical research and how to volunteer for studies. Every day, NIH-funded scientists are making discoveries about aging process, age-related diseases and conditions, and ways to help people live longer, healthier lives.
What Do We Know About Healthy Aging? is a free booklet from the National Institute on Aging NIA that breaks down the science of healthy aging and provides steps you can take today to optimize your health as you grow older.
is available as a PDF download or paper publication that you can share with friends and loved ones. Alternative accessible version pdf.
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See, Play and Learn No links available. Research Statistics and Research Journal Articles. Resources Reference Desk Find an Expert. For You Women. A healthy lifestyle for older adults includes: Healthy eating.
As you age, your dietary needs may change. You may need fewer calories, but you still need to get enough nutrients. A healthy eating plan includes Eating foods that give you lots of nutrients without a lot of extra calories.
This includes fruits and vegetables, whole grains, lean meats, low-fat dairy, nuts, and seeds. Avoiding empty calories, such as foods like chips, candy, baked goods, soda, and alcohol Eating foods that are low in cholesterol and fat Drinking enough liquids, so you don't get dehydrated Regular physical activity.
Being physically active may help you maintain a healthy weight and avoid chronic health problems. If you have not been active, you can start slowly and work up to your goal. How much exercise you need depends on your age and health. Check with your health care provider on what is right for you.
Staying at a healthy weight. Being either overweight or underweight can lead to health problems. Ask your health care professional what a healthy weight for you may be. Healthy eating and exercise can help you get to that weight. Keeping your mind active. Lots of activities can keep your mind active and improve your memory , including learning new skills, reading, and playing games.
Staying healthy and feeling your best is important Healthy aging lifestyle any age. These tips can help you Injury recovery eating plan with lifestylee changes All-natural pet food accompany growing older—and live agkng to the lkfestyle. As we grow lifestye, Healthy aging lifestyle lifestle an increasing Ilfestyle of major life changes, including career transitions ljfestyle retirement, children agign home, the loss of loved ones, physical and health challenges—and even a loss of independence. How we handle and grow from these changes is often the key to healthy aging. However, by balancing your sense of loss with positive factors, you can stay healthy and continue to reinvent yourself as you pass through landmark ages of 60, 70, 80, and beyond. As well as learning to adapt to change, healthy aging also means finding new things you enjoy, staying physically and socially active, and feeling connected to your community and loved ones. Unfortunately, for many of us aging also brings anxiety and fear.
Healthy aging lifestyle -
But getting older doesn't automatically bring sleep problems. Developing healthy sleep habits as you age can help you ensure you get enough quality sleep each night.
Make sure your bedroom is quiet, dark, and cool, and your bed is comfortable. Consider using an adjustable bed to help improve your sleep position, alleviate pain, and reduce snoring.
Avoid artificial light from screens for at least one hour before bed, and increase your activity levels during the day. A soothing bedtime ritual, like taking a bath or playing music can help you wind down and get a good night's sleep.
There are many good reasons for keeping your brain as active as your body. Exercising, keeping your brain active, and maintaining creativity can actually help to prevent cognitive decline and memory problems. The more active and social you are and the more you use and sharpen your brain, the more benefits you will get.
This is especially true if your career no longer challenges you or if you've retired from work altogether. Challenge your brain.
For some people, challenging your brain could involve playing new games or sports. Other people may enjoy puzzles or trying out new cooking recipes.
Find something that you enjoy and challenge your brain by trying new variations or increasing how well you do an activity. If you like crosswords, move to a more challenging crossword series or try your hand at a new word game. If you like to cook, try a completely different type of food, or if you're a golfer, aim to lower your handicap.
Vary your habits. You don't have to work elaborate crosswords or puzzles to keep your memory sharp. Try to work in something new each day, whether it is taking a different route to work or the grocery store or brushing your teeth with a different hand.
Varying your habits can help to create new pathways in the brain. Take on a completely new subject. Taking on a new subject is a great way to continue to learn. Have you always wanted to learn a different language? Learn new computer skills? Learn to play the piano? There are many inexpensive classes at community centers or community colleges that allow you to tackle new subjects.
Nutrition tips to boost energy levels and increase resistance to illness. Tips and exercises to sharpen your mind and boost brainpower. Tips to help you increase intimacy and enjoyment as you get older.
Tips for overcoming insomnia and other age-related sleep problems. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. Millions of readers rely on HelpGuide. org for free, evidence-based resources to understand and navigate mental health challenges.
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About Us Meet Our Team Our Story Jeanne Segal, Ph. Harvard Health Partnership Audio Meditations Newsletter. The keys to healthy aging. Healthy Aging Aging Well Staying healthy and feeling your best is important at any age. Copy Link Link copied!
Download PDF. By Melinda Smith, M. and Monika White, Ph. The keys to healthy aging Aging well tip 1: Learn to cope with change Tip 2: Find meaning and joy Tip 3: Stay connected Tip 4: Get active and boost vitality Tip 5: Keep your mind sharp.
The keys to healthy aging As we grow older, we experience an increasing number of major life changes, including career transitions and retirement, children leaving home, the loss of loved ones, physical and health challenges—and even a loss of independence.
Fact: There are some diseases that become more common as we age. Myth: Memory loss is an inevitable part of aging. Fact: As you age, you may eventually notice you don't remember things as easily as in the past, or memories may start to take a little longer to retrieve. Myth: You can't teach an old dog new tricks.
Fact: One of the more damaging myths of aging is that after a certain age, you just won't be able to try anything new or contribute to things anymore. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.
Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Living Better, Living Longer - Taking steps now to help ensure a happier, healthier future. Harvard Medical School Special Health Report Aging and Health A to Z - List of articles on aging, including health problems.
Health in Aging Foundation Health Information - Covers many aspects of aging well, including sleep, eating well, exercise, falls, and alcohol abuse. National Institute on Aging.
Ekelund, U. Joint associations of accelerometer-measured physical activity and sedentary time with all-cause mortality: A harmonised meta-analysis in more than 44 middle-aged and older individuals. British Journal of Sports Medicine, 54 24 , — Geneen, L.
Physical activity and exercise for chronic pain in adults: An overview of Cochrane Reviews. As people age, they often find themselves spending more time alone. Poor health, the death of a partner, caring for a loved one, and other situations that are more likely as people age can all lead to being socially isolated or feeling lonely.
Although they sound similar, social isolation and loneliness are different. Loneliness is the distressing feeling of being alone or separated, while social isolation is the lack of social contacts and having few people to interact with regularly. Increased social isolation and loneliness are associated with higher risks for health problems, such as depression; heart disease; and cognitive decline, which is a decrease in the ability to think, learn, and remember.
As a family member, you can play an important role in helping the older adults in your life to stay socially connected. Here are some ways you can help:. Find additional tips to help your loved one stay socially connected. There are lots of reasons to make physical activity a part of daily life. Exercise can help reduce levels of stress and anxiety, improve balance and lower risk of falls, enhance sleep, and decrease feelings of depression.
Most importantly, people who exercise regularly not only live longer, but also may live better — meaning they enjoy more years of life with less pain or disability.
On the other hand, lack of physical activity can lead to increased visits to the doctor, more hospitalizations, and increased risk of certain chronic conditions.
Encouraging the older adults in your life to exercise may not be easy — it can be difficult to get someone to start a new activity — but the rewards are worth the effort. Following are some suggestions to help encourage exercise or other daily movement:.
Learn more about the different types of exercises and find examples to help get started. Healthy eating is an important part of healthy aging. As with exercise, eating well is not just about weight.
As a result, your teeth and gums might become slightly more vulnerable to decay and infection. With age, your skin thins and becomes less elastic and more fragile, and fatty tissue just below the skin decreases. You might notice that you bruise more easily.
Decreased production of natural oils might make your skin drier. Wrinkles, age spots and small growths called skin tags are more common. How your body burns calories metabolism slows down as you age. If you decrease activities as you age, but continue to eat the same as usual, you'll gain weight.
To maintain a healthy weight, stay active and eat healthy. With age, sexual needs and performance might change. Illness or medication might affect your ability to enjoy sex. For women, vaginal dryness can make sex uncomfortable.
For men, impotence might become a concern. It might take longer to get an erection, and erections might not be as firm as they used to be. You can't stop the aging process, but you can make choices that improve your ability to maintain an active life, to do the things you enjoy, and to spend time with loved ones.
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National Institute on Aging. Accessed Oct. Strait JB, et al. Aging-associated cardiovascular changes and their relationship to heart failure. Heart Failure Clinics. Sleep deprivation and deficiency. National Heart, Lung, and Blood Institute. Osteoporosis overview.
NIH Osteoporosis and Related Bone Diseases National Resource Center.
Federal government websites Injury recovery eating plan end Healthy aging lifestyle. gov or. The site is secure. Lifstyle you have older Adaptogen immune support members or loved ones, you may Healtby about their health as they age. Aging increases the risk of chronic diseases such as heart disease, type 2 diabetes, arthritis, cancer, and dementia. The good news is that adopting and maintaining a few key behaviors can help older adults live longer, healthier lives. Healthy behavior changes can help older adults live more independently later in life.
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