9 Lifestyle Changes That Could Improve Your Health as You Age
As you age, your body experiences a lot of changes. Suddenly, your bones feel more creaky, and your joints stiffen. Forcing yourself to go to the gym every day is a struggle, and when you get home? All you want to do is curl up on your couch and take a nice, long nap. But here’s the thing. While you can’t avoid every age-related change, you can change your lifestyle. In fact, just a few simple tweaks can improve your quality of life and help you age more gracefully. Oh, and did we mention these lifestyle modifications might even help you avoid certain chronic conditions, like type 2 diabetes, heart disease, and even dementia?
1. Nutrition
Have you ever heard the phrase, “You can’t outexercise a bad diet”? It’s true! No matter how many miles you walk or how long you pump iron in the gym, a bad diet can keep you unhealthy and frustrated. Older adults need to focus on proper nutrition. According to MyPlate.gov, you need a wide range of nutrients, including potassium, calcium, vitamin D, dietary fiber, and vitamin B12. Of course, your diet should also be rich in fruits, veggies, whole grains, lean meats, and healthy fats! Make sure you watch your sodium intake and drink enough water. And while it’s okay to indulge in the occasional ice cream cone or slice of pizza, try to avoid highly processed and sugary foods. Moderation is the key to nutritional success!
2. Exercise
Now that we’ve covered nutrition, let’s talk about the next pillar of senior wellness. Yep, you guessed it—exercise! Seniors should try to be active and aim for 2.5 to 5 hours of moderate exercise each week, per guidelines from the Department of Health and Human Services. For low-impact options, try swimming, walking, or cycling. Want to build muscle? Then throw some strength training into the mix at least twice a week! Before you start any exercise routine, no matter how beginner-friendly, clear it with your doctor or healthcare provider first.
Of course, an active lifestyle doesn’t just happen in the gym. Try to stay active in other ways, too! Stretch your muscles a little every day. Get off the couch periodically and walk in place. Try to keep up with your household chores (to the best of your ability) and do one small task around your home every day. Even something as simple as cleaning your windows or folding your laundry can keep your muscles limber. Keep moving as much as you can!
3. Social Activities
When we were kids, making friends was so easy. We could go outside and play with the kids on our street. We went to school and met dozens of potential friends in our class. Sadly, as we age, it can become more and more challenging to make friends, especially for retirees. But staying socially active is every bit as important as staying physically active! In fact, social isolation can put you at a higher risk of developing dementia. Never underestimate the power of friendship!
Try your best to make (or maintain) those all-important social connections. Even a quick FaceTime call with a friend or loved one can scratch your social itch! If you aren’t sure where to make friends, you can always consider volunteering or finding other ways to participate in your community. And while the digital world can’t replace in-person, face-to-face connections, you can always join Facebook groups or other social networking sites to find friends there, too!
4. Sleep
Did you know that over 43% of older adults experience sleep issues? From insomnia to sleep apnea to downright awful sleep quality, older adults have run the gamut of sleep challenges. Worse still, not getting enough rest can affect your health, putting you at a higher risk for obesity, depression, and even heart disease. In other words, sleep is important! If you’re having trouble sleeping, talk to your doctor. They might order a sleep study or prescribe medication that can help you catch those oh-so-important Zs.
If you’d rather tackle this problem yourself, try limiting your screen time at least an hour before bed. You can also put yourself on a strict sleep schedule and get your body used to falling asleep and waking up at the same times. Also, try to make your room as sleep-friendly as possible. Draw curtains and don’t fall asleep with the TV on (or set a sleep timer if you’re the sort of person who needs a comfort zone to sleep)! Also, limit caffeine, especially in the eight-hour window before you go to bed.
5. Mental Well-Being
Nowadays, we live in a culture where mental health is taken more seriously than ever. And while many mental health conditions have been destigmatized, it doesn’t mean that people suffer any less than before. Studies show that 21.0 million adults in the United States have experienced at least one major depressive episode in their lifetime. If you’re one of them, consider reaching out for help. There’s no shame in seeking mental health treatment or even taking medication. Don’t let yourself suffer in silence!
6. Tobacco and Alcohol
We all know that smoking and chewing tobacco are hazardous to our health. Not only can it raise your risk of lung cancer and heart disease, but it can even change your appearance, giving you saggy skin and premature wrinkles! Yikes! Equally hazardous to your health is excessive alcohol consumption. We’re not talking about a glass of red wine here and there, but drinking heavily every day. If you want to age better and have fewer health problems, then quit smoking and limit your alcohol intake. While difficult, it’s worth it!
7. Relaxation
Stress can harm your health. In fact, chronic stress can even lead to an early death. If you’re stressed all the time, don’t brush it under the rug or try to pretend it’s not an issue. Do whatever you can to get it under control! Relaxing activities, like meditation and deep breathing, can help regulate your cortisol. Meanwhile, a little self-care can do wonders for your mental health! Take a bubble bath or sit out on the porch for a while. Make yourself a nice cup of tea (preferably, uncaffeinated) and sip it in a comfortable chair. Even watching a comfort show can help you relax!
8. Fall Prevention
Sadly, falls are a serious issue among the elderly. They can even happen to people who don’t seem likely candidates! According to data from the CDC, falls are the leading cause of injury among older adults. In some cases, they might cause hospitalization or even death. Seniors should work with family or aging-in-place specialists to create risk-free environments. A few quick ideas are securing loose rugs, decluttering, and making sure rooms are well-lit.
Diana Reilly
Diana is a health and wellness enthusiast and is a contributing writer for SeniorPlanning.org, the largest eldercare placement agency in Arizona. Here’s what Diana says about probate:
“While not directly connected to senior health, understanding the probate procedure in Arizona is significant for seniors. The probate procedure may be time-consuming and costly, so seniors should speak with an attorney to learn about their alternatives for avoiding probate and ensuring that their assets are distributed according to their intentions. They might also consider establishing a living trust to avoid probate and give greater privacy for asset distribution.”
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Originally published June 18, 2025
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