1. Be kind to your skin
Your skin is your body's largest organ. Treated with care, it can better protect your body from wind and rain, regulate body temperature, and provide sensation.
To keep it looking and functioning optimally:
- Wear sunscreen and protective clothing when outside.
- Get annual skin cancer screening.
- Stick to gentle products in your anti-aging skin care routine.
- Stay hydrated.
2. Exercise
Regular exercise can significantly reduce your risk of diseases like heart disease and cancer and help you stay active longer. Exercise also reduces stress and improves sleep, skin and bone health, and mood.
This Department of Health and Human Services trusted source recommends adults do this:
- 2.5 to 5 hours of moderate-intensity exercise per week, 1.25 to 2.5 hours of vigorous-intensity aerobic exercise per week, or a combination of both
- Muscle-strengthening activities of moderate or higher intensity involving all major muscle groups, two or more days per week
Some examples of aerobic exercise include:
- walk
- swim
- Dance
- Cycling
Muscle and bone strengthening exercises can be performed using weights or resistance bands.
In addition to aerobic and muscle-strengthening exercises, older adults should also focus on activities that include balance training.
3. Watch your diet
When it comes to aging gracefully, healthy food is the way to go. The Dietary Guidelines for Americans recommend you eat:
- Fresh, frozen or canned fruits and vegetables
- Lean proteins such as fish and beans
- At least three ounces of whole-grain cereal, bread, rice, or pasta per day
- Three servings of low-fat or fat-free dairy products, such as milk, yogurt or cheese with added vitamin D
- healthy fats
Avoid using solid fats in cooking and use oil instead. Stay away from processed foods, refined sugars, and unhealthy fats.
You should also keep your salt intake to a minimum to lower your blood pressure.
4. Mental health issues
Being happy and reducing stress goes a long way in helping you live life well and grow older.
To keep you in a good mood:
- Spend time with friends and loved ones . Meaningful relationships and strong social networks improve physical and mental health and longevity. Don't forget about your furry loved ones, as pet ownership is linked to lower stress and blood pressure, less loneliness, and improved mood.
- Accept your age . There is evidence that people who maintain a positive attitude toward aging live longer and may recover better from disability. Aging is inevitable, and learning to embrace it can make all the difference.
- Do what you love . Spending time doing activities you enjoy will only contribute to your happiness. Spend time in nature, pursue a new hobby, volunteer—anything that brings you joy.
5. Stay physically active
Numerous studies have linked sedentary living to an increased risk of chronic disease and premature death.
Some options for staying active include walking and hiking, taking vacations, and taking group exercise classes.
6. Reduce stress
The effects of stress on the body are huge, from premature aging and wrinkles to a higher risk of heart disease.
There are many proven ways to relieve stress, including:
- Use relaxation techniques such as meditation, breathing exercises, and yoga
- exercise
- get enough sleep
- talk to friends
7. Quit smoking and reduce alcohol consumption
Smoking and drinking have both been shown to cause premature aging and increase the risk of disease.
Quitting smoking is not easy, but there are resources to help you quit. Talk to your doctor about how to quit smoking.
As for alcohol, limit your intake to recommended amounts to avoid health risks. One cup per day for women and two cups per day for men.
8. Get enough sleep
Good sleep is important for your physical and mental health. It also plays a role in your skin's health.
How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep per night.
Adequate sleep has been shown to:
- Reduce risk of heart disease and stroke
- Reduce stress and depression
- Reduce the risk of obesity
- Reduce inflammation
- Improve focus and concentration
9. Find new hobbies
Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout your life.
Evidence shows that people who engage in hobbies and leisure and social activities are happier, less depressed, and live longer.
