Everyone ages, but how well you age depends on daily habits. From staying active to strengthening your mind and social connections, these five simple tips can help improve your biological age and support healthier, more independent aging.
Biological age can be influenced by daily lifestyle choices.
Everyone grows older, but that doesn’t mean the aging process can’t be improved. Are you aging well? The World Health Organization (WHO) defines actively aging well as the process of increasing and improving opportunities for health, participation, and security to enhance a person’s quality of life. You can improve your aging process by focusing on your physical, mental, and emotional health.
Grip Strength
According to a study in Clinical Interventions in Aging, grip strength is related to multiple health and happiness markers. Improving your grip strength can also improve your: Upper Limb Function, Overall Strength, Fine Motor Skill, Cognitive Ability, and Emotional State. Good grip strength allows you to age well and remain active and independent. To strengthen your grip strength, try this exercise:
- Squeeze a squish or tennis ball with your whole hand 5 to 10 times
- Repeat using only your thumb and index finger.
- Repeat using your thumb and each other finger.
Maintain a Healthy Weight
Being overweight or underweight puts you at risk for chronic diseases, health conditions, and potentials falls and fractures. Doctors determine weight based on your Body Mass Index (BMI). Your BMI is a calculation of your body fat based on your height and weight. According to the Centers for Disease Control (CDC), your weight status is determined by your BMI. Here is the simple calculation of BMI Weight Status:
Physical activity supports strength, balance, and independence.
Below 18.5: Underweight
18.5—24.9: Normal
25.0—29.9: Overweight
30.0 and Above: Obese
To maintain a healthy weight and keep your BMI under 25.0 you should eat or choose:
– Fruits
– Vegetables
– Whole Grains
– Lean Protein Sources
– Low Fat
– Low Sodium
– Little Added Sugars
Lean protein sources include fish, poultry, eggs, legumes, and soy products. Low-fat foods should be low in saturated and trans fat and cholesterol. Talk with your doctor about how many calories you need every day and plan your diet within that allowance.
Stay Active
Brain exercises help maintain cognitive health as you age.
Your activity level helps you maintain good muscle mass, strength, and bone density. According to a study in the Journal of Physical Therapy Science, adults age 52 and older tend to have a decreased activity level, leading to poorer health outcomes. Older adults should engage in:
- 150 Min a Week of Moderate Intensity Aerobic Activity
- 2 Days of Strength Training a Week
- Activity as Tolerated
If you have health problems, talk with your doctor about what activities are safe for you. Be as active as possible and increase your activity level as you grow stronger. Staying active helps you age well by improving your posture, stamina, strength, and independence.
Exercise Your Brain
According to a study in Scientific Reports, cognitive training improves brain function. The more you use your brain, the better your overall health and quality of life. Studies in the journals Nature and PLoS Medical show that good cognitive function may reduce the risk for dementia.
Try exercising your brain with these activities: Jigsaw Puzzles, Sudoku, Learning a New Language, Art Classes or Crafts, and Nature Walks.
Socialize
As people age, the opportunities for social contact may decrease. A report from the National Academies of Sciences, Engineering, and Medicine found that one in four adults age 65 and older are socially isolated.
Social connection is a powerful factor in healthy aging.
The report also found that social isolation increases the risk for heart disease, stroke, depression, anxiety, suicide, dementia, and premature death. You can improve your aging process by staying socially connected and active. You may find social connections through:
- Joining a Hobby Group
- Volunteering
- Writing Letters to Family and Friends
- Email or Social Media
Improving your aging process helps you be more independent, increases your cognitive ability, and builds social connections. There are many simple ways to improve your aging process and quality of life.
FAQ – Frequently Asked Questions
1. What is biological age?
Biological age reflects how well your body functions compared to your chronological age.
2. Can lifestyle changes really reverse aging?
Healthy habits can’t stop time, but they can slow aging and improve overall health and vitality.
3. How important is exercise for aging well?
Physical activity is essential for maintaining strength, mobility, brain health, and independence.
4. Does mental activity help prevent dementia?
Studies suggest cognitive stimulation may lower the risk of cognitive decline and dementia.
5. Why is social interaction important for older adults?
Social connections reduce the risk of depression, loneliness, and several chronic health conditions.
