It’s not too late to take proactive steps to maintain and even improve your health. They can help you better prevent or manage chronic diseases, keep your body healthy, and keep your brain sharp. By incorporating even a few of these habits, you’ll be on the right path to healthy aging.

How to stay healthy and fit as you get older?

1. Stay physically active for your physical and mental health.

Exercises can help us to reduce many of the effects of aging. According to MedlinePlus, regular exercise improves balance, maintains mobility, improves mood by reducing anxiety and depression, and contributes to improved cognitive function. It also plays an important role in controlling and potentially reducing the risk of some diseases, such as diabetes, heart disease, high blood pressure, breast cancer, colon cancer, and osteoporosis. Any type of exercise is better for healthy aging than none, says the Centers for Disease Control and Prevention (CDC).

The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity (such as swimming or brisk walking) per week. This can be further broken down into 30 minutes per day of active time, five days per week. Strengthening activities are also recommended two times per week. Department of Health and Human Services.

2. Stay connected with friends, family, and your community

One study found that participants who reported higher levels of social activity (all of whom were over 65 years old) were more likely to experience more positive moods, physical activities and negative emotions. If you don’t have an active social life, look for ways to meet up with old friends or make new ones. Find like-minded people in your church circle, volunteer activities, gym, alumni group, or other groups that fit your interests.

3. Eat a Healthy, Balanced Diet

To give your body the nutrients it needs to age healthily and reduce your risk of chronic diseases like heart disease, base your diet on whole foods that are high in fiber and low in fat. According to the Harvard T.H. Chan School of Public Health, an eating plan like the Mediterranean diet can help you achieve this goal. The Mediterranean diet emphasizes a balanced diet that includes olive oil, nuts, seeds, fruits and vegetables, whole grains, legumes, and fish. 

4. Don’t neglect yourself: Schedule and stick to your medical checkups

Regular checkups by your doctor, dentist, eye doctor or specialist provide an opportunity to identify problems early and treat them before they develop into bigger problems.

If you have one or more chronic conditions, take multiple medications, have problems with memory or mobility, or have recently been hospitalized, you should see a geriatrician, notes the American Association of Retired Persons (AARP). Geriatricians specialize in the treatment of the elderly and old. After your initial consultation, they will refer you to other specialists, coordinate care and treatment for your health problems, and help you create a care plan tailored to your needs.

5. Take all medications as prescribed by your doctor

This may seem obvious, but it’s worth reiterating that prescribed medications should always be taken exactly as directed. It’s also worth periodically reviewing your medications and speaking with your GP to discuss whether all prescriptions are still needed. The more medications you take, the harder it can be to remember when and how to take them all, increasing the risk of negative drug reactions and drug interactions.

It’s unlikely you’d stop taking medication without first consulting your doctor, but it may be worth proactively considering whether you need any prescribed medications. Also, remember that your pharmacist is another source of information about medications, their side effects, and their interactions.

6. Limit your alcohol intake

The 2020-2025 Joint Dietary Guidelines by the United States Department of Agriculture and Department of Health and Human Services recommend limiting alcohol intake to one drink per day for women and two drinks per day for men. They also point out that reducing alcohol consumption is good for overall health. However, the report released by the 2020 Dietary Guidelines Advisory Committee also recommends that men limit their alcohol intake to one drink per day. The advisory committee’s recommendation is based on research showing that drinking more than one drink per day, on average, increases the risk of alcohol-related death in both men and women.

7. Quit Smoking to Reduce Risk of Cancer and Heart Disease

You should definitely go away from smoking if you’re a smoker. According to SmokeFree.gov, the health benefits of quitting smoking include lower cholesterol, lower blood pressure and heart rate, lower risk of cancer, diabetes, and lung disease, stronger bones and muscles, and a stronger immune system.

8. Get the sleep your body needs

This is not uncommon, and it’s okay as long as you’re continuing to get the recommended 7-8 hours of sleep each night. If you suffer from chronic or acute insomnia, consult your doctor. 

9. Practice good dental hygiene every day

To protect your teeth and gums, the American Dental Association (ADA) recommends brushing your teeth twice a day with a soft toothbrush and fluoride toothpaste, flossing daily, and cleaning dentures regularly if you have them. Not only will this routine lead to healthier teeth and gums, but preventing inflammation in the mouth through good dental hygiene can also help manage other chronic inflammatory diseases.

10 Talk to your doctor about changes in sexual function

If you notice any changes in your libido or sexual function that are negatively impacting your sex life, talk to your doctor about it. The National Institute on Aging points out that help can come in the form of physical assistance or medication, as well as communicating with your partner and exploring new avenues for physical and emotional intimacy. Your doctor may be able to refer you to a sex therapist who can help you define what a satisfying sex life looks like to you and how to achieve it.