What exactly do we mean when we talk about aging well? Does it mean looking younger? Or does it refer to living longer? 

Aging well might include both of these but it also goes beyond just these. It means living a healthy life – a life of physical and mental fitness as we age.

Modern medicine is increasing people’s lifespan but that longevity is meaningless if we cannot live our best lives. With a little care, we can age without being afflicted with the conditions that often plague the elderly.

All It Takes Is Resolve

There is no one superhuman act to make sure we age well. It is about doing some of the basic stuff consistently. Quite often, we start with full gusto but lose interest midway. It is necessary to stay at it, as being disciplined today will help us enjoy our golden years later.

Given below are a few tips that can help us age well.

Stay Physically Active

• Exercise is something we just cannot afford to ignore. From lowering risk of heart disease and stroke to improving mood and boosting self-esteem, the benefits are so many that there is just no excuse for not working out.
• 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous aerobic activity in a week along with strengthening exercises is advised. If this sounds too difficult, you can start slowly and gradually build up to achieve it.
• Make moving a part of your daily life – walk to nearby places, choose the stairs over the elevator and if you have a desk job make sure you get up, walk around and stretch at regular intervals.
• Studies have shown that exercising regularly increases not only lifespan but also improves the quality of that increased lifespan. Older people who exercised regularly had lesser aches and pains with good mobility.
• Muscle mass declines with age and as a result people lose their independence. Exercising can help older adults maintain muscle mass and retain muscle functionality.
• The role physical activity plays in maintaining weight is known to all. By combating weight issues, exercising helps keep chronic conditions like diabetes, hypertension, etc. at bay. Even if you do not see any noticeable weight loss from exercising you can take heart from the fact that your later years will definitely be longer and healthier thanks to regular exercise.

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Make Healthy Eating Choices

• Just like staying physically active, healthy eating too should be a lifestyle change.
• Eating healthy to bring blood parameters under control and then reverting to the previous eating style once favourable results are obtained is not the solution. This should be a long-term modification.
• Incorporate fresh fruits and vegetables, leafy greens, lean protein and whole grains into your diet.
• Start with a few changes and gradually build up.
• With time, you yourself will notice that you are feeling better physically and mentally and will want to continue with your new and healthy diet.

Stay Away from Smoking, Alcohol and Other Drugs

• There are no two ways about it – if you are smoking, you have to stop.
• Quitting smoking at any age benefits health and increases lifespan. Studies have confirmed this.
• Adults who quit smoking between 45-54 years were shown to add nearly 6 years to their lives. Those who quit between 55-64 years added 4 years. Even if you are 70 years old, quitting smoking will still benefit you.
• Some of the benefits of quitting smoking include:
• Reduced risk of cancer, stroke, heart conditions and lung diseases.
• Improved blood circulation.
• Improved stamina.
• Increased life expectancy.
• Alcohol consumption too is best avoided or at least limited. The challenges of aging can make older adults more dependent on alcohol. Excessive drinking has detrimental effects on all the organs of the body. Studies have revealed that premature brain aging is associated with heavy drinking.
• It is also necessary to keep a watch on the painkillers and antidepressants elderly people take. Their misuse has to be prevented.

Prioritize Mental Wellness

• A component of healthy aging that we cannot turn a blind eye to, mental wellness is key for happy and independent golden years.
• As people get older, physical and mental challenges along with the loss of friends and family can have a telling effect on mental health. Several older adults feel lonely and this makes them more susceptible to cognitive decline and other mental health conditions.
• Being socially active is very important for older adults. Talking to friends and family regularly, joining a hobby class and meeting new people are all small steps which will help in staying socially connected.
• Studies show that doing nature activities significantly improves mood. This does not mean that you have to do some difficult physical activity like trekking up a mountain or going to some isolated spot away from the city. It could be as simple as taking a walk on your street or just sitting at the seashore observing the different sights and sounds around you. Observe the lapping of the waves, the call of the birds and feel the breeze against your skin – involve all your senses and you will find that you feel relaxed and happy.
• Sleep is another important factor that improves mental health. Have a routine and stick to it. Do not look at your mobile phone close to bedtime as the blue light from it can affect your ability to fall asleep.

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Coping with Aging

Aging might not be easy but it doesn’t necessarily have to be difficult.

Be strong mentally, respond with resilience and practice gratitude whenever possible. Do not hide your feelings. Instead, come up with healthy ways of handling them – talk to a loved one or try writing down what you feel. Handling emotions the right way is very important.

Accept what is beyond your control. Focus on what you can change and how you react to issues. Pay attention to what you have instead of brooding on what you don’t.

Try to find the silver lining to every situation – there is always one.

Frequently Asked Questions

1.  What does it mean to age well?

Aging well means living a healthy life with physical and mental fitness, not just looking younger or living longer. It involves maintaining overall health and well-being as you age.

2. How can I stay physically active as I age?

Aim for 150 minutes of moderate exercise or 75 minutes of vigorous activity per week, plus strength training. Start slowly and build up, incorporating movement into your daily routine.

3. What are some healthy eating tips for aging well?

Include fresh fruits, vegetables, lean proteins, and whole grains in your diet. Make gradual changes for long-term benefits and aim for consistent healthy eating.

4. Why should I avoid smoking and excessive alcohol as I age?

Smoking and excessive alcohol consumption increase the risk of various health issues, including cancer, heart disease, and cognitive decline. Quitting smoking and limiting alcohol can significantly improve health and longevity.

5. How important is mental wellness in aging well?

Mental wellness is crucial for a happy and independent life. Stay socially active, engage in enjoyable activities, and maintain a regular sleep routine to support mental health.

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