Wellness never retires: How to stay vibrant at every age
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Michael Hartman, Ph.D.
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Joining a social group, hobby club, volunteer organization, class or faith-based activity can help you stay engaged. Even a casual conversation with a neighbor can make a difference.”
Longevity is 2025’s buzzword, but academic interest in healthy aging dates back to Plato and Aristotle.
Aging is about much more than wrinkles. Healthy aging means maintaining physical, mental and social well-being as we grow older, and that’s worth celebrating.
Here are some of the best science-backed habits to help you age healthily and stay vibrant year after year.
Eat whole foods
Both animal and plant foods contain necessary vitamins and minerals that get lost in processed food or quick meals. You also don’t have to worry about high sodium or sugar content.
Everyone should focus on foods with fiber to keep digestive health active. Beans, lentils, whole grains, oats and avocados carry soluble fiber while broccoli, almonds, berries, apples and brown rice carry insoluble fiber. When combined, your digestive tract is set up for success.
As you age, you might require a higher intake of protein to combat any muscle loss. Lean meats like chicken, turkey and certain cuts of beef, seafood, legumes, eggs and dairy can all add protein to your meals.
Physical activity
New research continues to show the benefits of strength training for older adults. Building muscle helps protect your body as it ages and supports better balance and bone density. Both are critical for the reducing the risk of falls and fractures.
Simple bodyweight exercises like push ups, squats and planks boost both strength and metabolism. If you’re just getting started, a brisk 30-minute daily walk is a great way to begin.
Consider daily nutritional value
Although it’s ideal to get nutrients through food, this becomes challenging with age. Many older adults face deficiencies in key vitamins and minerals such as calcium, vitamin D, vitamin B12 and vitamin B6.
Prioritize a variety of foods to get the nutrients you need and look for clean supplements that show certification.
Talk to your doctor about supplements or dietary changes that can help fill these gaps.
Stay connected
Social connection is a cornerstone of healthy aging. Studies show that loneliness and isolation can increase the risk of health issues including heart disease, dementia and stroke. The Mayo Clinic even compared the health risks of chronic loneliness to those of smoking.
Joining a social group, hobby club, volunteer organization, class or faith-based activity can help you stay engaged. Even a casual conversation with a neighbor can make a difference.
Healthy aging looks different for everyone, but these habits can set you on the right path. Always consult your doctor to tailor a plan that works best for you.
Editor’s note: Michael Hartman, PhD is vice president of research and development at Plexus Worldwide, based in Scottsdale. Please submit comments at yourvalley.net/letters or email them to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.
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