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Feeling your best at every age starts with the basics: moving your body, nourishing it well, and paying attention to your health. In this guide, we break down simple yet powerful habits that promote longevity and energy, from colorful plates to monitoring blood pressure and beyond.
We all know that staying active, eating well, and keeping tabs on our health can make a world of difference as we age. But when it comes down to it, these aren’t just “good habits” — they’re essential tools for a healthy, satisfying life. The way we treat our bodies today echoes in the decades ahead, shaping how we feel, what we’re capable of, and how we engage with the world.
As the years pass, physical ability naturally changes. Muscles may lose strength, balance can falter, and metabolism doesn’t quite work the way it used to. But these shifts aren’t a life sentence; they’re simply a reminder that our bodies need care to keep moving and thriving. Staying active can be like pressing a refresh button, helping us stay strong enough for the small things we often take for granted: climbing stairs, lifting groceries, or simply enjoying a brisk walk.
And it’s not just about physical strength. Food is more than just fuel; it’s medicine, it’s memory, it’s pleasure. Choosing what we eat with intention gives our cells the nutrients they need to fend off illness, support our energy, and maintain mental sharpness. This isn’t about sacrificing the foods we love but adding more of what our bodies truly need.
Finally, keeping an eye on our health means more than just the occasional visit to the doctor. Taking control of our health is an act of power — a way to know our own bodies, to notice changes, and to catch potential issues before they become bigger concerns. Whether it’s through a blood pressure monitor, regular checkups, or simply listening to our own instincts, monitoring our health helps us stay on track, reduce worry, and enjoy life more fully.
Don't Stop Walking or You'll Stop Walking
Physical ability doesn’t stay the same forever; it shifts and changes as we get older. But here’s the good news: keeping active can make a real difference. When you prioritize movement, you don’t just maintain your body—you help it thrive.
As the years pass, our muscles lose some of their natural power, and our balance and coordination might not be as sharp as they once were. This decline isn’t set in stone, though. When we stop challenging our bodies, everyday tasks like carrying groceries, climbing stairs, or even getting up from a chair can feel more difficult. But staying active can help keep those abilities strong.
Regular physical activity is a great way to improve your overall well-being. It boosts your physical health, sharpens your mind, and even enhances social connections. Plus, it’s one of the best ways to combat or improve chronic conditions like heart disease, diabetes, obesity, depression, and even certain cancers. According to health experts, here’s what adults—whether they have chronic health conditions, disabilities, or are in great shape—should aim for:
150 to 300 minutes a week of moderate-intensity aerobic exercise, like brisk walking, cycling, or dancing. This adds up to about 30 minutes a day, every day of anything more vigorous than basic walking. This is roughly the amount of time it takes to walk a dog!
Or, if you prefer a more intense pace, 75 to 150 minutes a week of vigorous aerobic activity, such as running, fast swimming, or energetic sports.
And don’t forget about strength: include muscle-strengthening resistance exercises at least twice a week. This can be as simple as pick up some weights a few times or just using a resistance band.
To keep your strength, agility, and balance in check, try weaving these exercises into your daily life. Simple routines like balance drills, weight training, or flexibility stretches can keep you moving confidently. Stay active, and let your body reward you for every step you take.
Eating Better: Fueling Your Body, One Delicious Bite at a Time
Food: it’s culture, comfort, tradition, and energy. But as we age, it becomes even more than that. It’s medicine, prevention, and a way to live more fully. The truth is, how you nourish yourself today shapes how you feel tomorrow. Eating well is about giving your body what it needs to keep humming along, with energy to spare for all of life’s little joys.
Keep It Simple, Keep It Colorful
The best eating advice isn’t complicated. You don’t need to cut entire food groups or memorize the names of the latest superfoods. What your body craves is balance and variety.
Think of Your Plate as a Canvas Imagine your meals bursting with color—deep green broccoli, ruby-red tomatoes, golden sweet potatoes, and bright blueberries. The more colors you have, the more vitamins and antioxidants you’re feeding your body. The magic of vibrant food is real: it helps protect your cells, boost your immune system, and keep inflammation at bay.
Practical Tip: Make a rainbow salad. Toss together leafy greens, shredded carrots, purple cabbage, cherry tomatoes, and roasted red peppers. Add some seeds or nuts for crunch, and you’re set with a bowl of pure vitality.
Choose Whole, Real Foods
Not all calories are created equal. Your body knows the difference between the empty energy of a candy bar and the sustaining power of an apple with a handful of almonds. Focusing on whole, minimally processed foods is one of the best gifts you can give yourself.
Say Yes to Whole Grains Brown rice, quinoa, oats, and whole-grain bread are more than just fillers. They’re packed with fiber, which helps keep your digestion smooth and your blood sugar steady. Whole grains are also linked to a lower risk of heart disease and certain cancers.
Swap Idea: Switch white pasta for a whole-grain variety or try quinoa as a base for your favorite stir-fry. Little changes add up.
Healthy Fats Are Your Friends Remember when we all feared fat? Turns out, healthy fats are superheroes in disguise. Avocados, olive oil, nuts, and seeds can protect your heart and keep your brain sharp. They even make your skin glow, which is a lovely bonus.
Snack Suggestion: Spread avocado on whole-grain toast and sprinkle it with chili flakes. Or munch on a small handful of almonds for a satisfying, heart-healthy pick-me-up.
Hydrate, Don’t Dehydrate
Water. It’s boring, we get it. But staying hydrated is essential for every system in your body, from keeping your energy up to lubricating your joints. As we age, our sense of thirst may not be as strong, so it’s important to drink regularly, even when you’re not parched.
Make It Fun: Infuse your water with slices of lemon, cucumber, or a handful of mint. Herbal teas and broths also count toward your daily fluid intake.
If there’s one diet that keeps getting praise from nutritionists and researchers, it’s the Mediterranean diet. Why? Because it’s not just about what you eat; it’s a lifestyle. The people living around the Mediterranean—think Greece, Italy, and Spain—have been following this way of eating for generations, and they consistently live long, healthy lives.
What It Looks Like The Mediterranean diet emphasizes whole, plant-based foods: fruits, vegetables, whole grains, legumes, and nuts. It favors heart-healthy fats like olive oil, limits red meat to occasional indulgences, and includes plenty of fresh fish and seafood. Meals are often seasoned with herbs instead of salt, and a glass of red wine is enjoyed in moderation, usually with food.
Why It Works: It’s nutrient-rich and anti-inflammatory, making it ideal for protecting against heart disease, improving brain function, and lowering the risk of certain cancers. Plus, it’s tasty and sustainable.
Practical Tip: Swap butter for olive oil when cooking, or enjoy a Mediterranean snack like hummus with crunchy raw veggies.
Monitor Your Health: Keeping Tabs on Your Well-Being
Staying on top of your health isn’t about paranoia; it’s about being aware. It's about knowing what’s happening under the hood so you can make decisions that keep you feeling strong and steady as the years go by. Think of it like regular tune-ups for your body—the most important vehicle you’ll ever own.
Health monitoring doesn’t have to be complicated, and it’s not about overloading yourself with worry. It’s about prevention, awareness, and giving yourself the best shot at living well. Here’s how to stay in the know without losing your mind.
Invest in Simple Home Monitoring Tools
With a few affordable tools, you can get a clearer picture of your health between doctor visits. These devices help you catch potential problems early, before they become something serious.
1. A Blood Pressure Cuff High blood pressure is known as the “silent killer” because it often has no symptoms but can lead to heart disease and stroke. Keeping an eye on your numbers at home can be life-saving. You don’t need to become a medical expert; just measure a few times a week and note any concerning trends.
How to Use: Sit down and relax for a few minutes before taking a reading. Rest your arm at heart level, and use a cuff that fits well. If your readings are consistently high, it's time to talk to your doctor.
Target Numbers: Generally, you want your blood pressure to be below 120/80 mmHg, but your doctor may have specific goals for you based on your overall health.
2. A Blood Sugar Monitor (if You Have Diabetes or Pre-Diabetes) If you’re managing diabetes or are at risk, a blood sugar monitor is essential. Knowing your blood glucose levels helps you understand how different foods, activities, and stress impact your health. If you don't like pricking your finger, ask your doctor about a continuous glucose monitor and connect it to your smartphone.
Monitoring Tips: Check your blood sugar as directed by your healthcare provider, usually before meals and at bedtime. If you’re unsure about your target range, your doctor can guide you.
Lifestyle Impact: Even small adjustments, like a walk after meals, can positively influence your blood sugar. Seeing those improvements can be a powerful motivator.
Get the Right Blood and Lipid Tests
Bloodwork is like a health report card. Once you hit a certain age (typically around 40 or 50), certain tests become essential, and it’s wise to get them done regularly.
1. Lipid Panel This test measures cholesterol and triglycerides in your blood, giving you a picture of your heart health. It’s important to know both your total cholesterol and the ratio of LDL (the “bad” cholesterol) to HDL (the “good” cholesterol).
Why It Matters: High LDL levels can increase your risk of heart disease, but higher HDL is protective. Your goal is to keep your total cholesterol under 200 mg/dL and your LDL as low as possible.
How Often: Your doctor may recommend a lipid panel every 4-6 years, or more often if you have risk factors like obesity, smoking, or a family history of heart disease.
2. Blood Sugar and Hemoglobin A1C Tests If you’re over 45 or have risk factors for diabetes (like a sedentary lifestyle or family history), regular blood sugar tests are critical. The Hemoglobin A1C test gives a snapshot of your average blood sugar over the past 2-3 months.
Understanding Your Numbers: A normal A1C is below 5.7%. If it’s higher, you may have pre-diabetes or diabetes, and it’s time to take action with diet and exercise.
3. Complete Blood Count (CBC) A CBC checks for a variety of things, including your red and white blood cell count, hemoglobin, and platelets. It can reveal signs of anemia, infection, or other underlying issues.
When to Get It: Your doctor will let you know how often you need this, but it’s a good idea to have a baseline as you age.
4. Vitamin D and Thyroid Tests As we age, Vitamin D deficiency and thyroid issues become more common. Vitamin D supports bone health, and thyroid function affects everything from your metabolism to your mood.
Proactive Measures: If your Vitamin D is low, your doctor may suggest supplements. If your thyroid is out of whack, treatment can make a huge difference in your energy levels.
Regular Check-Ups: Stay Proactive
Don’t skip your yearly check-ups. Seeing your doctor regularly means they can track your health over time and spot changes before they become problems.
1. Annual Physicals A yearly physical is your chance to check in on everything: weight, blood pressure, heart rate, and a basic rundown of how your body is functioning. If you have specific concerns, this is the time to bring them up.
Preventative Screenings: Depending on your age, your doctor may recommend screenings for cancers (like mammograms or colonoscopies), bone density tests, or cardiovascular health assessments.
2. Eye, Dental, and Hearing Check-Ups Eyes, teeth, and ears can reveal a lot about your overall health. Vision problems can sneak up on you, and untreated hearing loss has been linked to cognitive decline. As for your teeth, oral health is directly tied to heart health.
Dental Hygiene: Don’t underestimate your six-month check-ups. Gum disease can lead to serious health problems, but regular cleanings keep your mouth in top shape.
3. Staying Current on Vaccinations Your immune system ages too. Ask your doctor about flu shots, the shingles vaccine, and any other immunizations you might need to stay well-protected.
Monitoring your health isn’t just about reacting to problems. It’s about being aware and proactive, so you can live with less worry and more vitality. Your body does a lot for you, day in and day out. Checking in on it regularly is the least you can do in return. So, grab that blood pressure cuff, track your numbers, and make friends with your doctor. In the end, the knowledge you gain is power—and it’s the key to living well for as long as possible.
I’m June Blythe, and I write about aging because, truthfully, it’s the part of life I’m most fascinated by. I'm here to tell the kinds of stories about aging that don’t usually get a lot of spotlight.
Learn how food choices impact liver health and NAFLD risk. Find out which diets support your liver and which patterns to leave behind for better wellness.
