How to Stay Healthy as You Age: Habits for Lifelong Wellness

The later decades of life can bring a lot of joy, whether that’s spending more time with your family and friends or simply devoting your time and energy to something that brings you real happiness. “In order to enjoy your retirement years, good health is essential,” says Dr. Emily Fessler, a primary care geriatrician at the Center on Aging at Weill Cornell Medicine and an Assistant Professor of Clinical Medicine at Weill Cornell Medicine. “There are many ways you can stay healthy as you age, but three areas make the biggest difference: staying physically active, protecting your bones and caring for your brain health.”

Staying Active: The Importance of Regular Exercise

Regular physical activity benefits nearly every system of your body, from your brain and blood pressure to your bones and joints. Staying active:

• Helps you maintain strength and balance
• Can lower your risk of falls
• May reduce your risk of certain cancers, heart disease, stroke and high blood pressure
• Helps you manage chronic conditions, such as Type 2 diabetes.

Most older adults can exercise safely, even if they have a chronic condition. The key is to talk to your doctor about your current health status and what activities may or may not work for you. If you’re not sure where to start, consider physical therapy. Skilled physical therapists focus on movement, strength and balance and can build a personalized activity plan designed to help you meet your goals, whether you’re looking to improve overall health, manage joint pain or recover from a recent illness or injury.

Protect Your Bone Health, Protect Your Independence

As you age, your bones naturally lose density, and some people may develop a condition called osteoporosis, a disease in which your bones become weak and more prone to fractures. This condition occurs when there is a decrease in bone mineral density and bone mass, or when the structure and strength of the bones change. It affects both men and women, although women are at greater risk. Often, there are no symptoms until a bone fracture occurs.

You can get ahead of bone density loss and osteoporosis with healthy habits.

“Regular weight-bearing exercise, such as walking, and muscle-strengthening exercise, such as strength training and lifting weights, help slow bone loss and keep bones stronger,” says Dr. Emily Brooke Coskun, Internal Medicine Physician in the Division of Geriatrics and Palliative Medicine at Weill Cornell Medicine. Getting enough of the two major bone-building nutrients, calcium and vitamin D, matters, too. Together, these habits help strengthen your bones and reduce your risk of fractures.

Support Your Cognitive Wellness: 3 Tips for Brain Health

Many older adults worry about developing dementia. To start, know that some degree of cognitive decline is normal. The brain goes through natural changes that may cause you to feel like you’re not as sharp as you were when you were younger.

But to take cognitive wellness a step further, show your brain a little TLC.

• Staying socially connected, managing stress and continuing to learn new things are all linked to better cognitive health.
• Engaging in regular physical activity may help support memory and thinking skills.
• Eating a healthy diet protects your brain as well as your physical health. Fill your plate with antioxidant-rich fruits and vegetables, whole grains and lean proteins, like poultry, fish, beans and lentils.

Build Healthy Habits for the Long Term

Small daily choices add up over time, but don’t forget the value of regular health care visits. These help your doctor identify chronic conditions early, before they become bigger problems, and help you find strategies to manage them.

The Center on Aging at Weill Cornell Medicine offers comprehensive care built around the needs of older adults who want to stay healthy and independent.

In Conclusion: Getting Ahead of Healthy Aging

With age comes wisdom—the wisdom of knowing the importance of taking care of yourself. By focusing on key areas of physical and cognitive wellbeing and partnering with your healthcare team, you can stay healthy long into your 70s, 80s and beyond.

1. Exercise regularly to improve muscle strength, reduce your risk of falls and keep your heart and mind healthy.
2. Lower your risk for osteoporosis with more exercise (a combination of weight-bearing exercises and strength training) and eating calcium- and vitamin D-rich foods.
3. Protect your cognitive health by staying socially active, challenging your brain with new hobbies and eating a nutritious diet.

To learn more about optimizing your physical and cognitive health as you age, find a doctor at Weill Cornell Medicine today.