Healthy aging involves more than just medical checkups and taking your vitamins. It's about thriving in all aspects of life.
At Mayo Clinic, Paul Y. Takahashi, M.D., M.P.H., helps older adults plan for a vibrant and active future. For some people, this takes a commitment to new habits.
"From age 20 to 50, most people don't have symptoms of chronic health conditions," says Dr. Takahashi.
Sometimes younger people think they can be hard on their bodies and not pay the price, he says. But it's important to take care of yourself throughout your life to set yourself up for healthy aging.
"When you start getting into your 50s and above, you really need to start focusing on preventive health, because that's when the effects often catch up with you."
What really matters when it comes to healthy aging? Here are Dr. Takahashi's top 3 recommendations.
Be active every day
"Physical activity is critical," says Dr. Takahashi. "It's always my number one recommendation."
That's because regular exercise helps maintain strength, balance and overall health. It also can prevent or delay issues with mobility.
The best exercise is one you enjoy and will stick with. If you're bored of the treadmill, take a water aerobics class, play pickleball or crawl around the garden to pull weeds. Mixing up activities can help you stay motivated to move each day.
"Everyone knows it's good to walk, to get your steps in," says Dr. Takahashi. "But people are often surprised to know that balance training is just as important."
Exercises like tai chi or simply balancing on one foot at a time can help prevent falls and keep older adults living independently for longer.
Stay connected to others
"Physical health is important," says Dr. Takahashi. "But with older adults especially, a big part of a healthy life is who you're with. Are you spending time with people? Or are you isolated and lonely?"
For some, aging comes with fewer social ties. Children grow up and move out of the house. Retirement takes away daily conversations with colleagues. Health challenges and shifting interests can make it hard to find new friends.
But staying connected to others is an important part of mental and physical health. Social isolation can increase your risk of heart disease. It also can contribute to depression and anxiety.
"Isolation is the new smoking," says Dr. Takahashi.
Staying connected to loved ones can be as simple as picking up the phone for a chat or inviting a friend to lunch. If you don't have family or friends nearby, you can boost your social health by volunteering or joining a church or a group you enjoy, like a book club.
If loneliness feels like a problem in your life, talk with your healthcare team. A mental health professional can help you learn strategies to connect with others and increase your confidence.
Have purpose
"We have to have a sense of purpose, no matter how small," says Dr. Takahashi. "If you don't wake up thinking, 'I need to do this thing today,' life can be more challenging."
People who have a sense of purpose each day often have better physical health, reduced risk of chronic disease, better sleep and higher satisfaction in life.
Dr. Takahashi suggests thinking about what gets you out of bed in the morning. Looking forward to taking your grandkids to the park? Going to a part-time job or volunteer assignment? Or perhaps getting up for a cat who's meowing to be fed?
For many, purpose is connected to a deeper sense of meaning in life, like helping others or following religious practices. But finding purpose each day can be as simple as pursuing hobbies, volunteering or even setting small, achievable goals.
Combine the 3 for a well-being boost
These 3 recommendations can be even more powerful when they're combined. Here are some ways to blend physical activity, connection and purpose into meaningful activities:
- Sign up for group exercise classes at your local YMCA.
- Start a community garden with a neighbor.
- Plan a family trip to see a part of the world you've been curious about.
- Organize a neighborhood cleanup event.
- Join a woodworking club to meet people and learn a new skill.
- Volunteer at a local farmer's market, soup kitchen or school.
"Being healthy is not just about avoiding illness or disease," says Dr. Takahashi. "It's also your environment and the people around you. It's about feeling good and enjoying the time you have."