Steps to Healthy, Happy Aging

When people think about getting older, many imagine facing health issues, reduced mobility, and a loss of enjoyment in life. But this doesn’t have to be the case because it’s never too late to adopt healthy aging habits.

Healthy aging means taking care of yourself—physically, mentally, emotionally, and socially. While some health issues may come because of your genes and family history, research suggests you can still do things to help manage your health as you age.

Make Yourself a Top Priority

Healthy aging isn’t something that just happens—it’s a process where you focus on taking care of yourself. This means scheduling regular visits with your doctor, dentist, eye doctor, and specialists to catch and address issues early before they worsen.

AARP suggests that older adults choose geriatricians as their primary care doctors because they specialize in caring for older adults. Geriatricians will also refer you to specialists, help you create a care plan tailored to your age and needs, and coordinate care.

While some older adults no longer receive certain routine preventive screenings, others may receive them. Doctors, whether or not they are geriatricians, will recommend screenings based on a patient’s age and health history.

Dr. Silvia Tee, a clinical associate professor of medicine and a geriatrician at the Stanford Senior Care clinic, said some of her healthiest 80-year-old patients continue to have routine colonoscopies or mammograms if they have a family history of these issues or if they’ve had abnormal results before and they’re in good health overall. On the other hand, Dr. Tee said she might not recommend these procedures for a 75-year-old patient with complex medical conditions.

To prioritize your health, the U.S. Preventive Services Task Force recommends several key screenings for people in their 60s and 70s:

• Annual blood pressure checks
• Regular cholesterol screening to assess cardiovascular risk
• Diabetes screening, as risk increases with age
• Bone-density screening for osteoporosis, particularly for women over 65

“Annual primary care visits are a nice way to touch base with your health care provider and exchange information,” Abby King, a Stanford Medicine professor of epidemiology and population health and a faculty member at the Stanford Prevention Research Center, said in an article for Stanford Medicine.

Prioritize Exercise

As you get older, exercise is more than just staying in shape. It can make the difference between living independently and needing help with daily tasks.

“With age, muscles can get weak very easily,” Dr. Tee said in an article for Stanford Medicine.

Dr. Tee noted that not moving much for even a few days can cause long-term mobility problems. On the other hand, regular exercise improves your mobility and strengthens your muscles. You can see the benefits of regular movement when you can stand up from a chair without using your hands, carry groceries, and catch yourself if you trip.

Routine exercise also plays a key role in managing and possibly lowering your risk of certain diseases, such as diabetes, heart disease, high blood pressure, breast and colon cancer, and osteoporosis.

A well-rounded routine could include aerobic or endurance exercises, strength training, and flexibility and stretching exercises. Balance exercises are also important because they help prevent falls by improving balance. Falls are one of the main reasons for injuries and loss of independence among older adults.

Dr. Tee recommends starting by holding a countertop or chair while standing on one leg for 10 to 20 seconds at a time. Then switch legs and repeat 5-10 times per leg.

Any exercise at all is better than none for healthy aging, according to the U.S. Centers for Disease Control and Prevention (CDC). Exercise could be something as simple as brisk walking, chair squats, or using resistance bands. The CDC recommends 2.5 hours of physical activity each week, or a little more than 21 minutes per day.

Follow a Healthy, Well-Balanced Diet

Healthy aging doesn’t happen without a well-balanced diet that includes nutrients, vitamins, and minerals that keep both your brain and body healthy. Consuming the right nutrition your body needs helps prevent chronic conditions like heart disease and high blood pressure.

One study found that eating five servings of fruits and vegetables every day can reduce your risk of heart and respiratory diseases and may even lower the risk of cancer.

The Harvard T.H. Chan School of Public Health recommends following a Mediterranean diet, recognized as one of the healthiest eating plans in the world. This diet focuses on a mix of fruits, vegetables, whole grains, legumes, fish, nuts, seeds, and olive oil. There’s not a lot of red meat, full-fat dairy products, or processed foods in the diet.

“The Mediterranean diet has been ranked No. 1 for weight loss and overall health,” Dr. Michael Fredericson, a professor of physical medicine and rehabilitation and director of Stanford Lifestyle Medicine, said in an article for Stanford Medicine. “Studies have shown that it’s an anti-inflammatory diet, and we know that inflammation is linked to so many diseases from heart disease to even Alzheimer’s.”

According to Stanford Medicine, following the Mediterranean diet and similar whole-food, “plant-forward” diets means making the following nutritional priorities:

• Fill half your plate with fruits and vegetables
• Include lean protein at each meal
• Choose whole grains over refined carbohydrates
• Prioritize healthy fats (olive oil, nuts, seeds, avocados)
• Ensure adequate calcium and vitamin D for bone health
• Minimize ultra-processed foods, loaded with unhealthy additives, like added salt, sugar, and fats

“Focus on whole foods,” King recommended. “It doesn’t have to be complicated. I’m encouraged by the fact that the food industry is making eating healthier a lot easier than it used to be with things like grab-and-go fresh salads and healthier frozen options.”

Limit Risky Behaviors

If you smoke, health professionals recommend quitting as soon as possible to enjoy all the health benefits that come with stopping, such as:

• Lower cholesterol, blood pressure, and heart rate
• A lower risk of developing cancer, diabetes, and lung damage
• Stronger bones, muscles, and immune system

Just as smoking can damage your health, so can drinking too much alcohol. Studies show that for both men and women, the risk of death increases when drinking more than one drink per day.

Prioritize Keeping a Sharp, Healthy Brain

Protecting your brain health as you age is important, which is why health professionals recommend staying mentally and socially engaged.
Reading, doing crossword puzzles, learning a new language or instrument, taking classes, or keeping a written journal of your thoughts, activities, and perspectives can all help keep your brain sharp.

Perhaps even more important is maintaining social connections. Studies have found that people who are more socially connected have better cognitive function and memory.

Social connection is really important for healthy aging—for your brain and for your emotional health,” King said. “Finding ways to stay engaged with others, whether through community groups, volunteer work or simply maintaining close friendships, is one of the most protective things you can do for your long-term health.”

Story Links:
https://med.stanford.edu/news/insights/2026/01/healthy-habits-for-successful-aging-60s-and-70s.html
https://www.everydayhealth.com/senior-health/understanding/index.aspx
https://www.nia.nih.gov/health/healthy-aging/tips-boost-your-health-you-age