5 Ways to Take Care of Yourself As You Age

Growing older is inevitable, but you can age gracefully by adopting healthy (and mostly easy) everyday habits. These simple practices can help increase energy, boost your memory, and even prevent illness and depression.

The key is to stay active and maintain a balanced diet. In addition, a good night’s sleep and annual checkups can help you avoid health problems in the future.

1. Get Enough Sleep

As you get older, your sleep needs change. Adults need between 7 and 9 hours of sleep a night. If you’re not getting enough sleep, your skin may show signs of aging faster, you may be more prone to illness, and your thinking and memory can suffer.

Getting enough sleep is even more important as you age because it can help you maintain your independence and enjoy life more. Some things can interfere with your sleep as you get older, including lack of physical activity, a decline in your natural circadian rhythms, daytime napping, and medication. It’s also more difficult to adjust to changes in your sleep schedule, such as when daylight savings time rolls around or if you travel. Here are some tips for getting a better night’s rest as you get older.

2. Eat Healthy

As people get older, they often experience changes to the way their body feels. These include less energy, digestive issues and sometimes a loss of appetite. Healthy eating can help with all of these.

Eating well includes choosing nutrient-rich foods, such as fruits, vegetables and whole grains. It also includes limiting processed food, sugary beverages and salt-rich foods. Eating well is more fun when done with friends so consider turning your regular meals into a social event or join a community center or place of worship that offers shared meals.

Exercise is also important. It strengthens muscles, increases endurance, reduces stress and improves mental health. The type of exercise can vary based on physical capabilities but should include at least 150 minutes of moderate intensity aerobic activity, like brisk walking, each week and two days of muscle-strengthening exercises.

3. Exercise

As you get older, physical activity can energize your mood, help you sleep better, relieve stress and manage symptoms of illness or pain. It is also an important component of a healthy lifestyle and can boost your self-esteem.

Even though changes in hormones, metabolism, and bone density may negatively impact your performance, you can still get a lot of health benefits from being physically active. The CDC recommends 150 minutes of moderate-intensity aerobic activity per week and two to three days of muscle-strengthening activities.

Aim for walking, swimming, dancing or tai chi – anything that works for you and your body. Start slow, and gradually increase your activity level as you gain strength. Remember, it is important to warm up and cool down before and after exercise.

4. Stay Social

People who have friends and family to turn to for support as they age tend to live longer than those who don’t. Social interactions also strengthen the immune system, boost moods and decrease feelings of loneliness. Research shows that consistent socializing can even lower blood pressure and help people stay physically active.

Find a hobby you enjoy, and reach out to new people through clubs, classes and social groups. Volunteering can also help you find purpose, and may also bring you new friendships.

Be sure to visit friends and family on a regular basis, especially those who live far away. Consider video calls like Skype, and plan activities that allow you to interact with others, such as a museum trip or walking group. It’s never too late to learn something new!

5. Take Care of Your Mind

Whether you’re forgetting where you put your keys or need to think longer to recall a name during a conversation, memory lapses are a normal part of the aging process. However, you can take steps to improve cognitive health and reduce the risk of dementia by embracing new hobbies, learning something new, and maintaining a healthy diet.

Mental wellness is just as important as physical health, and it can be addressed through activities such as meditation, writing in a journal, exercising, or simply taking time to relax and enjoy the beauty of nature. Reducing stress and depression and managing social isolation are also essential.

Consider pursuing a hobby, learning something new, or even taking classes to help you stay mentally stimulated. Studies show that a higher level of education can lead to a sharper and healthier brain.