[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2021\/11\/5-tips-for-healthy-aging\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2021\/11\/5-tips-for-healthy-aging\/","headline":"5 Tips for Healthy Aging","name":"5 Tips for Healthy Aging","description":"Here are 5 tips for beating common health problems in the elderly.","datePublished":"2021-11-02","dateModified":"2025-07-18","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/seniors-regions","name":"UPMC Senior Services","url":"https:\/\/www.upmc.com\/services\/seniors-regions","sameAs":"https:\/\/share-dev.upmc.com\/senior-services\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/10\/GettyImages-1282928318.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2021\/10\/GettyImages-1282928318.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2021\/11\/5-tips-for-healthy-aging\/","about":["Living and Wellness","Senior Health"],"wordCount":929,"articleBody":"No one likes to think about getting older. For many, the idea of aging brings up images of people who are frail or sick. While the fountain of youth doesn’t exist, there are some healthy aging tips to protect your body and mind.Common Health Problems As You AgeAs you get older, it’s common for new aches and pains to emerge. Your skin starts to wrinkle and change. And your memory and reaction times aren’t as sharp as they once were.Common health problems associated with aging include:Back and neck pain and osteoarthritis.Cataracts and vision changes.Chronic obstructive pulmonary disease.Heart disease.Hearing loss.Diabetes.Depression.Dementia.Osteoporosis.Healthy Aging TipsHealthy aging means putting practices in place that protect and enhance both your physical and mental health. And you don’t have to wait until you’re older to incorporate these changes into your life. The sooner you start following these healthy aging tips, the better off you’ll be in the long run.1. Get enough restful sleep.Regardless of your age, sleep is important of physical and mental health. As you get older, you can experience new and worsening sleep problems. Adults between 18 to 64 need between 7 to 9 hours of sleep each night. For those age 65 and older it’s 7 to 8 hours, according to the National Sleep Foundation.Getting enough sleep can help you:Maintain a healthy weight and lower your risk of obesity.Reduce your risk of heart disease and stroke.Improve your immune function.Boost concentration and productivity.Enhance memory consolidation, improving your ability to remember fact-based information, and perform tasks.Boost your mood and improve social interactions.If you’re tired during the day despite getting enough sleep, talk to your doctor. You can be tested for sleep apnea, a sleep disorder where you stop breathing briefly, but repeatedly, while sleeping. Untreated sleep apnea can increase your risk of heart disease.2. Stay physically and mentally active.Getting regular exercise can lower your risk of heart disease, cancers, diabetes, and obesity. It can also ease anxiety and depression. And it can help you get a better night’s sleep.A 2025 study in the\u00a0British Journal of Sports Medicine\u00a0reported that adults who were consistently active or increased their activity had a 20% to 40% lower risk of death from all causes. They had a 30% to 40% lower risk of death from cardiovascular disease.The Department of Health and Human Services Physical Activity Guidelines for Americans recommends:150 to 300 minutes per week of moderate-intensity exercise, or 75 to 150 minutes per week of vigorous-intensity aerobic exercise, or a combination of these. Older adults with chronic conditions who can’t meet this goal should stay as physically active as their health condition allows.Muscle-strengthening activities of moderate or greater intensity, two or more days a week. This can help strengthen your bones.Balance training as part of workouts for older adults.Health In Aging recommends walking at least 30 minutes a day, three times a week. This can help you stay mentally and physically fit, boost your mind, and strengthen bones.Staying mentally active is equally important for brain health and emotional well-being. Keep your brain sharp by doing crossword puzzles or challenging family members to a video game match. Engage with others by volunteering or taking up a new hobby.3. Tackle mental health issues.Approximately 1 in 5 older adults has depression and anxiety, according to Health In Aging. If you’re struggling with either, speak up. Your doctor can refer you to a mental health professional who can provide a treatment plan to help you manage both, so you can live your best life.4. Lower your risk of falls.Among those over 65, falls and related complications are the leading cause of both non-fatal and fatal injuries, according to National Council on Aging. One in 4 older adults fall every year in the U.S. These falls can be especially problematic for people with weakening bones from osteoporosis.While falls can occur anywhere, most take place at home. Conditions outside, such as snow and ice, can also increase your risk of falling.To prevent falls, reassess your home’s safety. Make sure hallways, stairs, and paths are well lit and clear of tripping hazards, such as shoes. Remove area rugs or tape them to the floor so they don’t move when you walk on them. Use handrails when going up and down the stairs.If you’re falling more frequently than you used to or are falling without an obvious cause, talk to your doctor. They can assess your balance and gait and see if any medications or underlying conditions are contributing to your falls.5. Practice safer sex.A healthy sex life is a part of healthy aging. And while more older adults report having more sex, more are also getting diagnosed with sexually transmitted diseases, according to the American Geriatric Society’s Health In Aging Foundation. STDs among adults age 65 and older have more than doubled in the last 10 years. To protect yourself, use a condom until you are in a monogamous relationship with someone whose sexual history you know.For more information and resources about healthy aging, visit the Education and Consultative Services of UPMC Senior Services website.Editor's Note: This article was originally published on November 2, 2021, and was last reviewed on July 18, 2025.SourcesRuyi Yu, Stephanie L. Duncombe, Yuta Nemoto, et al. Physical Activity Trajectories and Accumulation over Adulthood and Their Associations with All-Cause and Cause-Specific Mortality: A Systematic Review and Meta-Analysis. Accessed July 2025. https:\/\/bjsm.bmj.com\/content\/early\/2025\/07\/02\/bjsports-2024-109122-0. British Journal of Sports Medicine. "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2021","item":"https:\/\/share-dev.upmc.com\/2021\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"11","item":"https:\/\/share-dev.upmc.com\/2021\/\/11\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"5 Tips for Healthy Aging","item":"https:\/\/share-dev.upmc.com\/2021\/11\/5-tips-for-healthy-aging\/#breadcrumbitem"}]}]