Nine Healthy Habits for Seniors

Aging is part of life—but aging well? That’s a whole different story. The good news is it doesn’t take expensive creams, fillers, or supplements to do it. It’s about embracing healthy habits and making a commitment to living well.

“Those are good genes.” Have you heard the phrase? It’s true that genetics accounts for about 20% of your longevity, but the other 80% is made up of outside factors such as: 

• Lifestyle. Diet, activity levels, stress levels, smoking, and alcohol all play a role.
• Environment. Access to healthcare, access to healthy foods, and exposure to air pollution, chemicals, and toxins can all impact the aging process.
• Life circumstances. Social support, socioeconomic status, and education levels can influence how long and how well people live.

Check out this Mayo Clinic article for more: How much do genetics influence the aging process?

In Nine Healthy Habits for Seniors, you’ll learn ways to bring healthier habits into your daily routine. These small changes can help you age well, feel your best, and possibly add more healthy years to your life. Let’s get started!

A wise resident once said, “You need to keep moving to keep moving.”  It’s no secret that exercise helps your body and mind feel better. Exercise benefits your overall well-being and allows your mind to remain sharp. It can also improve sleep, helping you get a deeper, more restful slumber.

Physicians recommend at least 2.5 hours of aerobic exercise a week. That’s about 30 minutes of heart-pumping exercise a day! So, move more and sit less. Here are a few ways to add more physical activity: park as far away as you can from the grocery store entrance and walk briskly to the door. Do multiple arm curls with your bags of groceries as you walk back to your car. Better yet, hop on a bike for short trips to the store. Take the stairs instead of the elevator. Looking around, you’ll find all kinds of exercise hacks in your daily routine.

This may sound like common sense, but there are many of us who need a reminder! If you’re eating lots of processed meats like hot dogs, deli, and sausages, cut back or cut them out of your diet. That goes for packaged foods like frozen pizzas, candy bars, cookies, or crackers. If you’re a snacker, try to nibble on baby carrots, slices of cucumber or peppers, or even broccoli florets. Mix it up with handfuls of mixed nuts or Greek yogurt with raspberries, blueberries, or blackberries. Should you completely cut out ice cream and potato chips? Absolutely not – moderation is key. Make a bowl of ice cream or a handful of chips a reward after 30 minutes of brisk exercise!

Water is one of your best friends when it comes to staving off aging. It keeps you hydrated, of course, which is crucial because older adults often lose their sensation of thirst. Drinking lots of water is also beneficial for maintaining urinary, digestive, and kidney health, boosting brain function, and enhancing your metabolism. Water also helps maintain your skin’s elasticity, which means your wrinkles won’t show as much. 

To keep fluid intake interesting, you can infuse fruits into your water, drink sparkling water, or consume milk (depending on your preference). However, water is not the only way to hydrate! Some foods can help with that. Take a look at 5 Foods to Help You Stay Hydrated.

Your skin is your body’s largest organ, and as you age, it gets thinner, making it easier to get sunburned. So, whenever you’re heading outside, cover up—wear long sleeves, pants, and a sun hat (your scalp is especially prone to burning). Don’t forget to apply sunscreen with at least 30 SPF about 20 minutes before going outdoors, and remember to reapply regularly! Be mindful of the sun between 10 am and 4 pm, when its rays are strongest, and try to limit your exposure during this time.

Getting a good night’s sleep is one of the most important healthy habits for aging well. Experts suggest that if you’re over 65, aim for at least seven hours of sleep each night. Sleep helps lower the risk of disease, supports metabolism, improves memory, and allows your brain to repair itself. However, many older adults find it hard to fall or stay asleep. If that sounds familiar, try not to reach for medication right away—it usually only helps short term. Instead, refer to number 1 above and discuss behavior modification techniques that could make a big difference with your doctor.

Staying socially connected is another crucial healthy habit for seniors. Humans need connections, and isolation can lead to higher levels of anxiety, depression, and even premature mortality. It’s also detrimental to brain health, increasing the risk of cognitive decline. By staying socially engaged, you can help prevent dementia, reduce stress, and lower blood pressure—all while boosting your happiness. So, make a new friend, join a club, pick up a hobby, or volunteer. Whatever you choose, staying connected with others is essential for both your mental and physical well-being.

There’s no better way to feel a sense of belonging than by sharing your knowledge and experience with others. You may have had a long and successful career in a particular field. You may have years of experience in fly fishing, baking bread, or teaching art. You can bet lots of people would love to tap into what you’ve learned, so find a way to give back to teach what you know.

There’s an old saying: holding onto anger and resentment is like swallowing poison and expecting the other person to die. Forgiveness offers so many health benefits. It gives you the power to take control of the hurt, anger, or disappointment you’re feeling. Choose to let it go. It’s not always easy, but it’s incredibly beneficial for your mental health, stress levels, and overall happiness. Letting go of a grudge allows you to welcome love from those who truly care about you, which is a huge win. After all, they say the best revenge is living well!

And one final healthy living tip for seniors:

Choosing a life plan retirement community can help you live happier and healthier thanks to the long list of resident programs and amenities offered at The Sequoias San Francisco, The Sequoias Portola Valley, Viamonte at Walnut Creek, and The Tamalpais Marin. 

You’ll also find great comfort and peace of mind at a Sequoia Living Bay Area community, also known as life plan communities, where you can access what you need when you need it. Each community is rooted in wellness and dedicated to your health and well-being. When you need support, we are here for you – 24 hours a day, 7 days a week.

Select a community below, and schedule your visit!