5 Things Doctors Say You Should Do Now to Age Better

Maintaining good health and independence as we age is not determined by genetics alone. While some changes are beyond our control, the habits we build throughout life can have a significant influence on our strength, mobility, cognitive health, and overall quality of life in later years.

“Good health in older age is really the result of a lifetime of taking care of your health,” says Dr. Elizabeth Eckstrom, a physician and geriatric specialist at Oregon Health & Science University. In an interview with HuffPost, she and other geriatric experts shared some of the habits that can help people remain healthier and more independent as they age.

Keep Your Body Moving

One of the most important foundations of healthy aging is regular physical activity. And that does not necessarily mean intense workouts. A daily walk, gardening, or simply making movement a consistent part of your routine can make a difference.

Regular physical activity can help strengthen bones and muscles, support a healthy weight, improve sleep, and preserve mobility. Dr. Eckstrom also recommends tai chi, a gentle form of exercise that emphasizes controlled movement and balance. Research suggests that tai chi may help reduce the risk of falls and may offer additional benefits for physical and cognitive health.

The important thing is consistency. Finding a form of movement you enjoy can make it much easier to remain active over the years.

Don’t Neglect Your Hearing and Vision

Healthy aging is not only about muscles and bones. Protecting your senses can also play an important role in maintaining independence.

Dr. Kenneth Koncilja, a geriatric medicine specialist at Cleveland Clinic, warns against ignoring changes in hearing and vision. Difficulties in these areas can make it harder to communicate, participate socially, and remain engaged with the world around you. Hearing and vision problems have also been associated with an increased risk of cognitive decline.

Regular checkups, addressing vision problems early, and protecting your hearing from excessive noise can therefore become important parts of maintaining quality of life as you age.

Nutrition matters as well. Experts recommend emphasizing vegetables, fruits, whole grains, legumes, nuts, and other nutrient-rich foods as part of a balanced diet. Fish can also be included for those who eat it. These eating patterns are associated with better cardiovascular health and a lower risk of several chronic diseases.

Avoiding tobacco products and limiting alcohol consumption are also important, as both can affect the blood vessels, brain, and other organs over time.

Stay Engaged After Retirement

Retirement may mean leaving your job, but it should not mean withdrawing from an active life.

“Don’t retire and then just sit. That’s the worst thing,” says Dr. David Nace, a geriatrician at the University of Pittsburgh.

Staying socially connected, learning something new, volunteering, pursuing hobbies, and maintaining a sense of purpose can all help keep both the mind and body engaged. Social interaction is especially important, since isolation and loneliness can negatively affect physical and emotional wellbeing.

Healthy aging does not begin at a particular birthday. The choices we make throughout life gradually add up. Regular movement, nutritious food, protecting hearing and vision, avoiding harmful habits, and staying connected to other people are relatively simple steps, but together they can help support a healthier and more independent life for years to come.