According to the World Health Organization (WHO), by 2030, one in six people worldwide will be 60 or older, and the global population in this age range will have grown from 1 billion in 2020 to 1.4 billion.
Whether you’re already in this age group or just planning ahead, the following tips can help you feel your best and potentially even age more gracefully.
4 Essential healthy living tips for seniors and aging adults
1. Stay in touch with family and friends.
Staying connected with loved ones can feel challenging as you age for several reasons:
- Life gets busier.
- People in your life relocate.
- Physical limitations make it harder to travel.
But social interaction is essential for staying healthy after 60–not just for your emotional well-being, but for your physical health, too.
Research suggests loneliness and social isolation can increase the risk of serious issues, including:
- Heart disease
- Stroke
- Diabetes
- Depression
- Even premature death
A review of 16 studies confirmed these risks, indicating that loneliness could even raise your chances of coronary heart disease by 29% and stroke by a whopping 32%. That’s comparable to the effects of severe anxiety and job stress.
So instead of letting social interactions fall to the wayside, make them a priority. Technology makes it easier than ever to keep in touch through video calls and messaging. When possible, though, schedule in-person visits.
Research shows in-person interactions trigger the release of endorphins, offering mood-boosting benefits that virtual communication simply can’t replicate.
2. Consider a Mediterranean-style diet.
What you eat plays a major role in your health status at any age, but as you get older, it becomes even more important. That’s why many experts recommend that aging adults adopt a Mediterranean-style diet.
The Mediterranean diet is based on traditional eating patterns in Greece and Italy; it’s one of the most well-studied diets for longevity and overall well-being. It limits processed foods, sugar, and red meat in favor of whole foods like:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts
- Olive oil
- Fish
Many of these foods are rich in polyphenols–natural compounds with antioxidant and anti-inflammatory properties. Research suggests polyphenols may help protect cells from damage and potentially even slow biological aging.
One study found that following a polyphenol-rich Mediterranean diet for 18 months reduced participants’ biological age by the same amount, essentially slowing the body’s aging clock by 1.5 years.
Research suggests the Mediterranean diet can also reduce the risk of depression, and even lower your chances of cognitive decline by 11-30%.
3. Keep moving your body.
Aging can bring health challenges like heart disease, osteoporosis, and arthritis, which may limit your mobility. That’s why staying active is critical–it helps prevent and manage these conditions while supporting your overall well-being.
Numerous studies confirm that regular exercise not only reduces your risk of developing chronic conditions, but also:
- Boosts mental health
- Helps prevent cognitive decline
- Rejuvenates muscle fibers, slowly or even reversing signs of cellular aging
- Improves strength and mobility, potentially helping you maintain your independence as you age
And you don’t need to do intense workouts to reap these benefits. The key is consistency. Make it a habit to regularly take part in activities like:
- Hiking
- Walking
- Cycling
- Swimming
4. Exercise your mind.
Cognitive health is just as important as your physical well-being–especially as you age. So be sure to keep your brain active, too.
Studies show taking part in mental exercises like puzzles and games can significantly:
- Slow cognitive decline, reducing the risk of Alzheimer’s disease
- Even extend your lifespan
Exercising your brain can also support your emotional health. Research indicates that puzzle games lower cortisol levels–the hormone linked to stress–by engaging the brain in problem-solving and logical reasoning in a relaxed, pressure-free way.
There are a number of brain-training apps that feature cognitive exercises aimed to test memory, focus, and problem-solving. However, keeping your mind active doesn’t have to be complicated.
If you’d rather not download and learn a new app, consider trying:
- Crossword puzzles
- Sudoku (number-based puzzles)
- Strategy and board games (Chess, Scrabble)
- Learning a new skill (picking up a new hobby like playing an instrument or painting)
Staying healthy after 60 is simple with the right approach
You can’t control every aspect of your health as you age. However, you do have power over many important factors, such as your social connections, your diet, and the ways you engage your body and mind.
By incorporating these tips into your daily routine, you’re taking proactive, impactful steps towards a healthier, more fulfilling future.
References:
Loneliness, Social Isolation, and Cardiovascular Health – PMC.
Cognitive benefits of computer games for older adults – PMC
Lifestyle, Behavior, and Cognitive Training Intervention Research | National Institute on Aging
Cognitive stimulation to improve cognitive functioning in people with dementia – PMC.
Cognitive training shows staying power | National Institute on Aging.
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